January 29, 2014

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Happy Birthday Melissa D, Doug D, Marli G, and Ray O!

CrossFit
WOD: For Time
“Pyramid Double Helen”
Run 1200m
63 Kettlebell Swings (53/35)
36 Pull Ups
Run 800m
42 Kettlebell Swings
24 Pull Ups
Run 400m
21 Kettlebell Swings
12 Pull Ups

Finisher: Find your jerk 1RM
*Immediately after you finish the WOD, you have exactly 90 seconds to find your 1RM Jerk from the racks.

CrossFit 101
WOD: 4 Rounds For Time
“Mini-Kelly”
Run 400m
20 Wall Balls (20/14)
20 Box Jumps (20)

Competitor
Same as CrossFit