Winding up 2013, it’s been an amazing year and we hope that 2014 will be a great year for CF upheaval as well! Here is today’s wod!

-15 min of double under practice or 300 double unders.
-15 min of split jerk practice


Partner wod
25 sit-ups
10 overhead box step-ups 45/25 (24″)
25 air squats
10 overhead walking lunges
25 plate to overhead 45/25
(12 min AMRAP)
* alternate exercises – resting partner hold a plank while the “active” partner works…

– 15 minutes of muscle up practice


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