Friday – 170127

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Announcements

  • Partner/Team WEEK –  Feb 6-11th!!!
    • All week from the 6th to the 11th we will be doing partner and team wods
    • Invite friends all week to workout with you for FREE!  Or just show up like normal and we’ll partner you up!

SWOD

Every 90 seconds for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift* + Hang Squat Clean
*Pause for 2 seconds at each of the folloing positions: 2″ off the floor, mid-patella, mid-thigh, and “pockets” – then stand fully, decend to mid-thigh and perform 1 Hang Squat Clean.

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

“Karen meets Annie”
For time (17 minute cap):
50-40-30-20-10 of:
Wall Ball Shots
Double Unders
Wall Sit Ups

Level 3 – (20# to 10’/14# to 10′)
Level 2 – (14# to 10’/10# to 10′) (1/2 DUs: 25-20-15-10-5)
Level 1 – (14# to 9’/10# to 9′) (Single Unders)

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