Max Box Jumps (24″/20″) in 2 min
THEN..
Platinum WOD
AMRAP in 8 min of:
4Â Handstand push-ups on paralettes (head goes 4 inches below hands)
8Â KB swings (70/53)
12Â GHD situps
Black WOD
AMRAP in 8 min of:
4 Handstand push-ups (kipping allowed if needed)
8Â KB swings (70/53)
12 GHD situps
Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
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Blue WOD
AMRAP in 8 min of:
4 Push Ups with feet on box
8Â KB swings (53/35)
12 GHD situps
Grey WOD
AMRAP in 8 min of:
4 Push Ups (on knees if needed)
8Â KB swings (35/26)
12Â Abmat situps
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band!
Â
CF 515’s newest future CrossFitter…
William Richard
9 lbs 7 ounces
Born December 2, 2010
Congratulations Nate and Andi!!!!
13 Responses to 12/3/10