Monday [12/23/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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PRE: Warm-up (No Measure)

Tabata Hand Release Push-ups

WOD: Metcon (AMRAP – Rounds)

EMOTM, 30 min:
Muscle-up (bar or ring)

FIN: Metcon (Time)

Weakness Break Out, Gymnastics:
50 GHD Sit-ups
or
100 Abmat Sit-ups