FYI:
Mark your calendar for the Stand Firm CrossFit Christmas party
Friday, December 16th at 6:30 pm.
Warm-up, (15 Min): Row 1000m. Agility. Dynamic Stretch
Strength, (15 Min.): Sots Press
5/PVC 5/BB 5/BB+
OH Squat
10/50 (5/60)4
WOD: KINGS RANSOM
15 Min AMRAP
30 Double Unders
10 Toes 2 Bar
5 OH Squat 95/65
Compare to 7.2.15
Icing: 6 Min Squat