Tami and I want to thank everyone for the tremendous Christmas gift. Thank you Nate and Nina for hosting the Stand Firm CrossFit Christmas Party, it was a great time. We are very blessed to have all of you in our lives.
Warm Up: Jog 5 Min., 25 Squats, 25 Pushups, Stretch
Strength: Front Squat/Back Squat Combo
65%x3+3×1 70%x3+3×1 75%x3+3×4
WOD: Beyond the Pale
7 Min Max Effort Burpee
7 Min Max Effort Row for Calorie
Score is total burpees and calories combined.
Icing: Shoulder Mobility