Saturday, February 7, 2015

C&J, Run, KBS, Pull ups, Squats, Hollow Rocks, Push ups, Wall Ball Shots


WOD 
With a partner, complete the following / 30 min

0-5:00 - Max reps Clean & Jerks 135/95/65 (alternate every rep)

-rest :60

6 - 15:00 - AMRAP 9:  Run 400, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)

-rest :60

16 - 24:00 - AMRAP 8:  100 Air Squats, 100 Hollow Rocks, 100 HR Push-ups (Partner A does 100 single undres while PB works, then switch)

-rest :60

25-30:00 - Max reps Wall Ball Shots (alternate every 5 reps)


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WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
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Local Competitions
TBA

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