STRENGTH
A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)
Notes: Climb to a heavy 5 for each for the day. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips. Rest about 90 seconds between sets or as needed.
WOD
Level 1
AMRAP 9:
- Jump Rope Single x 60
- Burpee Box Jump (18/12) x 10
- Kettlebell Goblet Squat x 10
Level 2
AMRAP 9:
- Double Under x 30
- Burpee Box Jump (24/20) x 10
- Front Squat (135/95) x 10
ANNOUNCEMENTS
- BRING A FRIEND DAYS Start This Week (Feb 10)!!
- 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live! Head on over to the CrossFit Games Websitefor details and get yourself signed up!
PU: BW
No dips. Shoulder’s still feeling funky
WOD: 3 + 37 @ 85#
Red band pu, toe box dip
Wod: 3+3 @75# and step ups
40 45 3+31
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