WOD: Monday 14/12/2015

Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

DON'T FORGET TO RSVP to:
FRIDAY'S Christmas Dress Up WOD + Drinks/Nibbles - info here.
SATURDAY'S Christmas BBQ @ The Valley Lakes - info here.

Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 15-20 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

then:

Three Rounds for Time of:
Row 500m
15 Hand Release Push ups
25 Kettlebell Swings (24kg/32 kg)

In Partners - complete in Indian File.
Team Time Cap - 21 Minutes.