WOD
1) 5 ROUNDS:
Kick Up to Handstand hold for 20 seconds
Recover 20 seconds
L Hang hold for 30 seconds
Recover 30 seconds
2) AMRAP in 8 minutes of:
20 Double-Unders
10 Pull-Ups
5 Man-Makers (video) *pick your own weight
Coach’s Notes: Post rounds completed to comments. ATHLETES: This Saturday, December 1, 2012 at 10:00am, we will join CrossFit North Myrtle Beach for a Christmas themed WOD. 9am WOD at CFOIB is cancelled. 8:15am SPIN is on as usual. This is a charity event to help bring the joy of Christmas to local needy children. In order to be able to do the WOD you must bring a new, unwrapped toy to donate. All toys will then be delivered to a local church or one of the North Myrtle Beach City fire stations for “Toys for Tots”.