The last programmed WOD of 2012!!

It has been fantastic coaching everyone since taking over from Ben back in May. Seeing each of you improve is one of the most rewarding things I could think of. There is not a single one of you that has not developed in some way since starting CrossFit. This isn't through any miracle coaching, rather your own hard work, determination, and consistency with your training!

I'm already getting super excited about picking up in January after a very merry holiday season! There is plenty to look forward to, more training, more socials, more competitions, including the CrossFit Games Open in March!

See you all in the New Year!

Tristan.

1. Warm up/mobilise

2. Conditioning:

For Time:

20 Deadlifts 120/80
200m Run
20 KB swing 24/16
200mRun
20 Burpees
200m Run
20 pull up
200m Run
20 Box Jumps 25/21
200m Run
20 Wall Balls. 20/14
200m Run

3. Recovery