WOD | FEBRUARY 24, 2015

WOD:

For Time: 

21-15-9

Pull-up 

Power Clean (115/75)

Then...

50 x KB Swing (70/53)

COMPETITOR'S WORK:

Gymnastic SKill: 

     Complete 25 total Muscle Ups in sets of 50% of your Max Effort.

Mobility: 

     3 Rounds: 

     10 x Weighted Shoulder Dislocate (5/2.5)

     10 x Band Pull-apart (Blue/Red)

BOX INFO: 

2015 CrossFit Open: 

        - First WOD released on this Thursday at 8pm!