FRIDAY

Don’t forget to sign up on the sheet by the white board if you’ll be attending our Holiday party on Saturday, the 19th at The Grill in Hauppauge. Open bar is $35 plus gratuity or you can pay per drink. I would like to give the owner an approximate number of how many of us are attending.

CrossFit WOD:

EMOM x 10

Odd min: 12 box jumps 24″/20″ RX+ 30″/24″

Even min: 15 mnt climbers (Right /Left = 1)

Rest 2 min:

E3MOM x 9

200 meter run

10 burpees

Rest 3 min:

E4MOM x 12

200 meter run

30 wall balls 20#/10′ 14#/9′ RX+ 10′ target

*** When doing your mountain climbers make sure your knee comes up to your elbow. Check out this video on proper technique …