Happy Friday

Short post today since we are hard at work getting ready for the Holiday Party.  Remember, it’s tomorrow, Saturday, at the gym starting at 6:30pm.  Food, drinks, music, dancing, karaoke, and all your CrossFit mates will be there.  

Thursday’s Skill

Kipping pull-up practice

3 sets of max strict pull-ups

Workout of the Day (WOD):

4 rounds, each 2:30, of:

Run 100 meters

10 box jumps (24″/20″ for women)

Max wall ball shots (20#/14# for women) the remainder of the time

Rest 1 minute between rounds

Post total wall ball shots to comments

That’s what we call full extension.

There is perhaps no better upper body exercise than the pull-up.

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