NOTE: If competing in the Frosty Flourisher, please do the alternate WOD below. All other athletes – complete A1 and B1 as listed below.

A1. Skill-Work – EMOTM, 10 Min:

– THIS Minute: 10 Kipping swings, with blocking;

– THAT Minute: 5-7 Chin-over-bar static hold. Focus on keeping shoulders back.

B1. E2MOT2M, 24 Min:

As fast as humanly possible, perform:

– 3 Burpees

– 4 Kbs (20/12)

– 5 Goblet Squats (20/12)

– 6 K-2-E

Frosty Flourisher Competitor WOD:

C1. Repeat the following work 3 times:

– 500m row @ 82-85% (calculated by rowing at 82-85% of your fastest 500m row pace).

– Upon hitting 500m, complete 10 of the fastest pulls you can possibly manage;

– Upon completing the 10 pulls, complete another 500m row @ 88-90%. At this point, the total distance on the rower should be 1000m, plus the distance covered in the 10 pulls.

– 3:00 – 4:00 easy row / active recovery @ 65%. Only rule is you can’t get off the ERG. After completing, reset ERG, and complete work again.

D1. 10:00 Rest.

E1. Skill Work. E2MO2M:

– 4 C & J AFAHP (115/75)