WOD – January 12, 2015

This Friday and Saturday Jarett, Sarah, Kyle, and Courtney will be competing in the AWF Grand Open at the Monte Carlo!  Go to!grandopen/c15uw and check out the video below for more info!  

Work Out of the DayClean + 3 Jerks 1-1-1-1-1then,“CrossFit Open Workout 13.4”As many reps as possible in 7 minutes of:3 clean n jerks, 135/95lbs3 toes to bar6 clean n jerks, 135/95lbs6 toes to barIncrease by 3 until time expires.  Post loads and reps to beyond the whiteboard.


BasicsFor time:800m runthen,5 rounds of –50m run with kb, 53/35lbs20 air squats15 situps10 kb swings, 53/35lbs50m runPost time to beyond the whiteboard.



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