WOD
Level 1
3 Rounds of:
- Push Press (75/35) x 15
- Russian KBS (40/20) x 15
- Run x 200m or Row x 250m
Level 2
3 Rounds of:
- Push Jerk (115/85) x 15
- Russian Kettlebell Swing (70/53) x 20
- Run x 200m or Row x 250m
GYMNASTICS STRENGTH
5 Sets (scale to 3 sets if needed):
- 10 False Grip Ring Row (elevate the feet for high end performers and 1121 tempo)
- 10 Strict Ring Dip (use a box for or band as needed, turn rings out)
- 5 Tuck Up Lower To L-Hang (slow as possible, use a box and slowly lower down through muscle ups as needed)
ANNOUNCEMENTS
- BRING A FRIEND DAYS Start Next Week (Feb 10)!!
- 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live! Head on over to the CrossFit Games Website for details and get yourself signed up!
7:50 (65# PJ, 35# kb, run)
8:15 with run
10:07 (75# for 2 rds, then dropped to 65# for the last rd b/c my shoulder was killing me)
(Ran 200m)
7:03
9:40 @100#, 200m Run
7:20 with 115# and run 200m
7:45rx with run