Wednesday, 9.17.14

Who PR’ed their C&J Tuesday?!? LOTS!
So proud of all of you! Now let’s see what you bring on Wednesday!!

Gymnastics/Skill Work
Spend 12 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…

2013 CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3 Power Clean and Jerks (135 / 95)
3 Toes to Bar
6…
6…
9…
9…
12…
12…
Adding 3 reps to each movement, each round, climb as high as you can in 7 minutes

Bonus Work:
4 x 30 Russian Twists (heavy – plate, KB or med/slam ball – rest 1 min between sets)
1 min Hollow Body Hold
Row for Calories

Work Hard, Eat Clean, Be Blessed!

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