Warm up: 2 min jumprope; 2x 10 mb ball slams, shrugs, walking toe touches; 1 x 6 walk out push ups, up/down dog

Mobility:  Glutes, hams & wrists

Skill Focus: Deadlift (goal is +5-10 from 11/26)

Warm up: 2 x 200 m run, 10 good mornings, 10 leg swings, 8 db thrusters, 8 swings

Mobility/stability:  Dead Bugs

Skill Focus: Track prep

1 x 200 m for max effort (partner up and time each other with stopwatch)
And then. . .

Warm up: 10 mountain climbers, 2 wall walk up, 10 jumping jacks, speed ladder,  25-meter high-knee skip, 25-meter sprint

Skill: rowing

Wod: RUN TO ROW YOUR BOAT

200 meter run
10 box jumps

1 mile run for time
rest 5 min

800 m ball run 20#/14#
rest 3 min

400 m oh run 25#/15#
Post mile time/800/400 for score

Another great party and gathering of friends, family and community as CF Jag celebrates the holiday season. . .

Warm up: 400 m row/run; 10 pvc pass thrus, windmills, good mornings, ohs; 5 pull ups, 5 kte, 10 plyo push ups, 10 alt kb snatch, 10 ball slams

Mob:  Jimmy Buffets, foam lats, wrist stretch

Skill Focus: Bench Press

Warm up:  300 m row/run; 3x 8 lunges, 8 push ups, 20 mtn clmbrs (tot knees to chest)

Mobility:  hips/calves/glutes; bands--foam roller--lacrosse ball

Warm up: 400 m run, 10 banded pass thrus; 2 x 5 mb clean pulls, 5 mb squat cleans,  5 db push press, 5 push ups

Mobility:   Front Rack, Oh and Starfish plank

Skill Focus:  Push Press
Warm up and build to a. . .

Warm Up: 10 jumping jacks, crab walk, 10 squats, log roll, speed ladder, 100 m run

Skill Focus: pistols

WOD:
4 minute tabatas of:
flying burpees
Burpee Box Jump
Burpee ball toss

Warm up: 2x 30 s jumprope,  10 light good mornings, 10 hollow rocks, 10 alt straddle toe touch

Mob: 8 CFFB inchworms; wrists and shoulders

Skill Focus: Double Under Prep:  2:00 min tabata of Pogo jumps