WOD | JANUARY 20, 2015

WOD:

4 Rounds: 

15 x High Hang Power Clean (135/95)

15 x Toes to Bar 

15 x Box Jump (24/20)

COMPETITOR'S WORK:

Barbell Skill: 

     12 EMOM 

     ODD: 1 x Snatch Deadlift + 1 x Snatch Pull @ 80% *Not TnG. 

     EVEN: 1 x Snatch @ 80%

     *Same weight for odds/evens

Gymnastic Skill - Choose one of the following: 

     A. Handstand Walk Work - 10min

     B. 3 Rounds: 

     Min 1: Handstand Hold 

     Min 2: 12 x Superman 

     Min 3: 3 x Active / Passive Hang + 3 x Kip Swing + 3 x Strict Pull-up w/ 3 Sec Descent

BOX INFO: 

In House Competition:

     Jan. 24th @ CrossFit Fort Washington.