Monday, December 20th WOD:

Thanks to all who made it a great time Saturday night..and EARLY Sunday morning. Jim and I would love to wind back the clock and do it all over again. We had over 70 people, 2 dogs and a huge amount of fun!!!
Please forward any pictures you may have taken to dianne@CrossFitOP.com.

We will have a 6a, 9a 12, 1 and 4 – 7:30 class on Monday the 20th. Start the week out with a great WOD.

WARM UP:
400 m Run
15 pullups
15 pushups (work on form, elbows 45 deg from side, lower and raise with a rigid body, no snake movement. Chin chest and thighs all touch floor at same time)
15 GHD situps

STRENGTH:
Overhead squats: 5/5/5/5/5 @ empty bar, empty bar,50%,60%, 70% (stay at low wt if you are having difficulty maintaining good form)

WOD:
“SnaggleBar”
#1
3 rounds for time of:
20 Dead-lifts @ 70% 1RM
20 DB Push Press @ 50/35

rest 5

#2
3 rounds for time of:
Bear Crawl (one lap around the front racks of pullup bars)
30 Double Unders (150 singles)
5 Wall Balls, 20#/14#

For bear crawls, start at end of pullup bars closest to wall ball wall, crawl down the center then make a hard right hand turn and crawl back on the outside of pullup bars. The Crawl ends when you cross the last section of pulllup bars.