FRIDAY

JEANNE MARIE’S SET UP

AND HER 140# POWER CLEAN

FREDDY!!

WHO FORGOT THEIR GYM SOCKS?

CHELSEA’S 155# POWER CLEAN

PHIL KILLING IT!!

The January PR board is filling up!!  After 6 weeks of widow makers last month MANY of you hit new PR’s in your back squat.  Today the board was full of new power clean PR’s after today’s wod.  That’s pretty incredible.  Way to go!!  It’s so cool to see all the hard work pay off.

SKILL:

Take 15 minutes to work on handstand push ups

CrossFit WOD:

Buy in:

400 meter run (or 500 meter row)

5 rds:

10 pull ups RX+ C2B

15 kb swings 53/35# RX+ 70#/44#

cash out:

400 meter run (or 500 meter row)

LEVEL 1:

Buy in:

200 meter run

5 rds:

10 pull ups

15 kb swings 26#/18#

Cash out:

200 meter run