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WOD Thursday February, 23

For those of you that have entered the Crossfit Open, we will be doing WOD # 1 Saturday February,25 at 9am.  Follow the link below, read the Standards for this WOD and watch the video.

http://games.crossfit.com/workouts/the-open

Also just a reminder that we will not be having the 5:30pm class tomorrow February, 23.

Conditioning

10 DB Hang Squat Cleans
50 Hand Release Push ups
8 DB Squat Cleans
40 Pull Ups
6 DB Squat Cleans
30 Knees to Elbows
4 DB Squat Cleans
20 HSPU
2 DB Squat Cleans
10 Burpees

Strength

Front Squat 60%x5/70%x4/80%x4x4
Cleans 60%x5/65%x4/75%x4/85%x2x4
Push Jerk 60%x5/70%x5/80%x3x5

Any time remaining work on your GOATS.

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  1. sarah heinrich says:

    14.26 using 25lb db’s, everything else RX