WEDNESDAY

 If you have never competed in the CrossFit Games Open and would like more information, click HERE for all the details. This year for the first time there is a scaled division. I will be posting the Open workouts every week so you may as well register and compete! All of the workouts will be in our own gym, but all participating will have to be judged. The Open begins February 26th so check out the details and register soon. I’ve created a team. After you register as an individual you can add yourself to the Thor Fitness team.

If you missed widow makers and want to make them up, do so during the strength program this week.

STRENGTH:

Bench press

5 x 3

CrossFit WOD:

With a 12 min clock complete the following:

5 rds:

5 Shoulder to overhead

50 double unders (2:1)

With the remaning time max out on muscle ups (bar or ring). Your score is the number of muscle ups performed. Sub for 1 muscle up is 3 pull ups and 3 ring dips

RX 135#/95#

RX+ 155#/115#

L 1 85#/55#

EXTRA CREDIT:

Practice L sits for time off the boxes or paralettes

LuRong miniwod:

Max wall balls unbroken