SOME OF YOU MAY REMEMBER THIS BOARD BACK AT OUR OLD GYM. ITS BACK! THE EXTRA WORK BOARD ISN’T FOR THE COMPETITORS. THEY HAVE THEIR OWN STUFF. THIS IS FOR EVERYONE ELSE LOOKING TO BURN EXTRA CALORIES, WORK ON SKILLS TO IMPROVE THEM QUICKER, OR TO HELP WITH COMPETING AT A LOCAL COMPETITION OR TO HELP IMPROVE YOUR PLACE FROM LAST YEAR IN THE CROSSFIT OPEN. IF YOU ARE LOOKING TO EVENTUALLY DO THE COMPETITION PROGRAMMING THIS WILL ALSO BE A GOOD PLACE TO START FOR A FEW MONTHS. THE WHOLE WEEK WILL BE POSTED, FOLLOW ALONG AS THE WEEK GOES. LETS GET FITTER!
SKILL WOD
(5 rounds)
5 snatch pulls
6 alternating rope pullups
5 clean pulls
30 sec hand stand hold
Rest 1:00
WOD
“DT”
(5 rounds for time)
12 deadlifts @155/105#
9 hang power cleans @155/105#
6 push jerks @155/105#
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