191231 - Happy New Year's Eve!!!

If any of ya’ll are looking for something to do tonight to ring in the new year with friends and fun, Coach Lauren is having people over for games, snacks, and drinks! Shoot her a text if you plan on coming! :)
(More details on the CCCF Athlete’s page!)

QOTD - Favorite part of 2019?

WARM UP - AMRAP 8:
8 Calories of Cardio
8 Step Downs (on each side)
4 Strict Pull Ups (set up bands - if doing ring dips, put bands where those are)
4 Diamond Push Ups
8 Snow Angels (w/ big mobility balls - each side)
GAME - Burpee Flip Cup

COACH PREP - Review movements
Set up bands for dips - Practice kipping - 3 dips
In the same spot - 3 strict chin ups
6 box step ups - 6 box jumps

WOD -
A (Competitor)
* Wearing a weight vest *
AMRAP 20:
12 Ring Dips
31 Jump Backs
20 Chin Ups
19 Box Jumps

B (Performance)
AMRAP 20:
12 Ring Dips
31 Jump Backs
20 Chin Ups
19 Box Jumps

C (Health & Fitness)
AMRAP 20:
12 Banded Ring Dips OR Bench Dips
31 Step Backs
20 Banded Chin Ups or Supinated Bar Row
19 Box Step Ups

COOL DOWN - 12 Down dog to Cobra