Saturday, December 30th, 2023

WORKOUT OF THE DAY

Warm Up:
Row 200m 
CrossFit Warm Up, 8 Reps

Skill:
8 High Box Step Ups, 8 BB DLs, 8 Med Ball Front Squats
6 Box Jumps (reg height), 6 DLs adding weight, 6 Med Ball Thrusters
2 High Box Jumps, 4 DLs next #, 4 Wall Balls
4 DLs next #, 2 Heavy Wall Balls
Any remaining DL warm up

WOD:
“Kelly Brown”
Today we remember Kelly Brown, the Agoge Matriarch.  She will always be remembered as a loving wife, mother and friend; but most of all she will forever be remembered as a warrior.

5 rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots

Skill/Mobility: