January 31, 2014

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Happy Birthday Archer B and Scotty S!

CrossFit
Strength: Find your Power Clean & Jerk Touch & Go 5RM

WOD: 10 Minute AMRAP
CrossFit Games Open 13.2
5 Shoulder to Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

CrossFit 101
WOD: For Time
“Hot Buns”
400m Walking Lunges

Competitor
Strength:
1) Back Squat 2×3 @ 90%, 2×2 @ 95%. No pause, rest 90 seconds.
2) 4×30′ Handstand Walk (begin and end with 5 second free stand hold).

WOD: For Time
10 HSPU
30 Deadlifts (135/95)
20 HSPU
20 Deadlifts (185/125)
30 HSPU
10 Deadlifts (225/155)