CrossFit Sacrifice WOD Thursday December 29, 2016

Gymnastics
HSPU Deficit/ Kipping Practice
EMOM x 10 min
-5 HSPU (Build up on deficit every 2 mins)

(S1: No deficits – work on kips)

(S3: 5 x kick up on wall + slow descent + fall off wall)

(S4: 5 sec Handstand Wall Hold + 5 Pike Push-ups)
*Score highest successful deficit set

MetCon
27-21-15-9
-Deadlift (135/ 95#) (S1:95/65#)
-Power Clean (135/95#) (S1:95/ 65#)
– Sit-ups

Core Cashout
3 Sets:
-40 Mt. Climbers
-30 Flutter Kicks

Whole 30 Starts January 2! Come join us!