January 15 2015

REGISTRATION STARTS TOMORROW! Register for the CrossFit Open HERE

3×8 prone dowel extensions followed by:

1 min arch hold w dowel x2 1 min hollow hold w dowel x2

A1. BS beg 3×5 int 5×5

A2. Bench beg 3×5 int 5×3

B. Death by wall balls 9/6 everyone to 10” + 5 burpees

EMOM 1wb+5 burpees  the first min, 2wb + 5 burpees the second, 3wb the third+ 5 burpees etc When can’t get it done in one minute, wod is done.

Olympic Lifting (6:30 only)

Snatches- drop/deadhang/ak/ lift off- full snatches

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