CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!  

First $500 in drinks is on us!

WOD 

Skill:
3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position)
Then, 4 rounds:
20 second Handstand holds
Scale down by walking feet into position, facing the wall and holding at an angle.
Scale up by kicking up to HS facing away from wall and attempting freestanding balance off wall

Metcon:
21-15-9:
Deadlifts (225/155)
Box Jumps (24/20)
Wall Balls (20/14)