Sunday 12.7.14 WOD


10min Handstand work
**Work on holding a free handstand, if you can not kick up against wall, come to vertical position and try to release your heals from wall
**If you can not kick up on wall spend this time working on kicking into supported HS or wall walks

For time:
75 Air Squats
50 KB Swings (55,35)
20 Ring dips
50 Air Squats
35 KB Swings
15 Ring dips
25 Air Squats
20 KB Swings
10 Ring dips

Extra Credit

50 GHD Back Extensions


• 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
• Taking PROGENEX Pre-Orders now! Email with your order. Order will be placed by Friday 12/12