Friday 1/24/2014

Announcements:

  • Transformation Challenge:
    Sign-ups and Before Pics for The Transformation Challenge start Monday, January 20. You have up until January 27 to sign-up. Check your email for the Challenge package for rules and additional information. There will also be hard copies at the box.
  • Schedule for this week only:
    Thursday (Open Box) 5pm-7pm
    No 5:30pm session for this Friday, January 24
    Box closed this Saturday and Sunday, January 25 & 26

Strength:
Overhead Squat: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

Skill:
3 Sets of the following Hang Snatches:
1 from high thigh, 1 from abv knee, 1 from below knee @ 55% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 60% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 65% 1RM

WOD: For time of

5x Muscle Up (mod: 10x Ring Row, 10x Ring Dip)
10x Handstand Push-up
20x Toes-to-Bar
40x Box Jump (24″/20″)
20x Toes-to-Bar
10x Handstand Push-up
5x Muscle Up

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Permanent link to this article: http://crossfitlive.com/2014/01/23/friday-1242014/