2 rounds of:
5 Pull ups
5 Hang squat cleans
5 sets of 1 Squat Clean + 2 Front Squats + 1 Jerk
30 Kettlebell swings (53 lb./35 lb.)
30 Pull ups
20 Kettlebell swings
20 Pull ups
Post strength loads and WOD time to comments.
First, THANK YOU for picking up all of your equipment after WOD this last week! It really helps the coaches out a lot! Please make sure to throw away your cups after WOD too.
Second, we posted a few weeks ago regarding the jump ropes in Ryan’s office…please remember these are ropes that individuals purchased for their own use and are not “gym ropes”. Please do not use them unless it is your rope.
Have you registered for the Open yet?? Click here to register!
If you are planning on competing in the Open this year, we will have a meeting to discuss all things Open on Saturday (Feb. 23) following WOD. Make plans to attend!
Rowing and the stroke, CrossFit Journal
(free download – click the link above to watch the full video)
Post thoughts to comments.