A few notes:
1) If anyone is interested in buying a Black and Gold CrossFit t-shirt for themselves or their loved ones/friends for Christmas, Hannakah, Kwanza, etc., please shoot me an email at: firstname.lastname@example.org They are $20 each and you can either pick up in the '62 room in the morning or swing by my office in Thayer.
2) When you take off for Winter Leave, please STAY active! If you let yourself go physically for 3 weeks and then come back in January, it will be that much harder to get back in the swing of things!
3) When you are home, try to look up a local CrossFit affiliate and get in a WOD or two. Not only does it support the CF community, it can also give you some exposure to other CF programs and coaches, and you might learn something new.
Okay...now for TEE Week WOD #1
Body Weight 550 (named because you do a total of 550 reps during the WOD!!)
10 rounds of the following rep scheme:
10 x double-unders (sub = 3:1 for single-unders OR tuck jumps)
9 x air squats
8 x push-ups
7 x box jumps (24 inch/20 inch)
6 x knees to elbows
5 x lunges (Left leg and then right leg = 1 rep)
4 x pull-ups
3 x ring dips
2 x handstand push-ups
1 x muscle-ups!!!! (scale to jumping muscle-ups or 3 x ring pull-ups & 3 x ring dips)
NOTE: Scale number of rounds based on time available and ability.
Post time to complete all 10 rounds!