Friday december 14,2012 Goat work: Pick some things to work on- Kipping, pullups, hip mobility and flexibility, double unders, muscleups, etc.

Skill challenge- L sit holds (on PVC paralettes) for max time-- (best of 2 attempts)


 AMRAP 20 min.
10 knees to elbow
15 med ball cleans (20/14)
Holy Crap it's cold!! bring warm clothes that layer so you can peel away as you get warm.
Also, Reminder that we are at Roseville at 8 am for a CrossFit Community WOD. Be there!!