140113 ~ Happy Belated Birthday Kris!

Sunday was a day of rest, relaxation, Platform Assassin lifting, and Kris P's birthday!!  Kris is currently on our injury reserve, so we will be running her special Birthday WOD at a later time!  We hope you had a great day Kris!!

Attention!!! Registration for the 2014 CrossFit Open starts on Wednesday January 15th!  This is an Open Competition for all athletes of all skill levels!!  We will be hosting a Open Prep Seminar on Sunday February 2nd.  More details to follow!

Strength:

Every 2 min x 14min complete the following (Alternating)

a) Backsquat:

1 x 8 @ 80%

1 x 5 @ 85%

2 x 3 @ 90%

b) ME Strict + Kipping Pullups

Conditioning

"For-Matt"

(7 min Cap)

9-7-5

Snatch (135/95#)

Muscle Up

Rest 3 min

then...

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead (135/95#)
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

Cash Out

Find a partner and play Rowling (Bowling + Rowing)

 

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