22 Dec WOD- Wednesday, Dec 23

Holiday Class Schedule:
Thurs, Dec 24th- 8am and 12pm
Fri, Dec 25th- 11am
Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite)

Shoulder Prep:

Every 20 sec
Shoulder W/u 4 rds
A-T-Y-I

Skill:

Kipping/ Butterfly Pull-up Drills and practice

WOD:

3 rounds for time:
20 Pull-Ups
20 Overhead Walking Lunges
400 m run

Lv1: jumping pull-ups, 25/15
Lv2: Banded/ or less amount each round, 35/25
Lv3: 45/35

Rest 2 mins
Then,
3 rounds max rep strict pull-ups
Rest 90 secs

Finisher:

-Overhead Banded Distraction x90 sec each side
-2 min Hollow Hold

Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.

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