A. Three sets, not for time, of:
Freestanding Hold x 15-20 seconds
(use assistance if needed)
Roll to Candlestick x 10-12 reps
L-sit Hang x 30 seconds
(hanging from the pull-up bar with your legs and feet out in front in a "L")
B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with KB/DB (Farmer’s Carry)
REGISTER FOR THE 2015 THANKSGIVING THROW-DOWN: https://clients.mindbodyonline.com/classic/ws?studioid=16383&stype=43&prodid=515.
You only need to register once for your pair. The registration covers both athletes! REMINDER: THIS IS AN IN-HOUSE COMPETITION OPEN TO CROSSFIT 808 MEMBERS ONLY. Refunds will not be given out to those who disregard this.