WOD – 140711 – “Pick Your Own Poison”

General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Iron Scap

Strength

20 min to establish a 1RM Snatch, Clean, or Jerk if missed earlier in the week.
If none were missed,
5 Rounds of:
ME Strict Chin Ups
10 Russian KB Swings (70/55)

“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.
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