Last day of 2015…WOW! Did you read our blog post recapping this year and laying out the vision for 2016? Check it out here: https://crossfitforglory.com/2015-wrap-up-2016-vision/
Also, we have two classes today (Thursday) – 5:30am and 9am
On New Years Day (Friday), we will have one class – 9am.
Saturday is back to normal!

******************************
A. Skill: 15min Pull-Up Practice
a) Technique Work – Hollow/Arch Work and/or small circles (for butterfly)
b) Strength Work via Assistance Exercises – using strict band assisted and negatives to get better
 
B. MWOD:
Lat Stretch
 
C. WOD:
20min AMMAP –
25m SA DB OHWL (Lft Arm)
75m Suitcase Carry (Lft Arm)
25m SA DB OHWL (Rt Arm)
75m Suitcase Carry (Rt Arm)
(50/35)
 
*Notes:
1) SA = Single Arm
2) DB = dumbbell
3) OHWL = overhead walking lunge
4) AMMAP = as many meters as possible
 
D. Post-WOD Recovery:
Back Foam Roll