11-1-12

GRAND OPENING PARTY THIS SATURDAY AT 10AM!  WOD’s EVERY 30 MINUTES BEGINING AT 10AM.  BE SURE TO SIGN UP  FOR A HEAT BY USING THE “COMING?” TAB OR THE RSVP FEATURE.

SKILL:

Take 15 minutes to practice good, efficient pull-up mechanics, or learn progressions to attaining your first pull-up.  If you are proficient in pull-ups, work on muscle-ups.

WOD:

20 burpess followed by:

21-15-9

Kettlebell Swing (35/55 lb.)

Box Jump (20"/24")

If you are unsure of any of the above movements, please click on CrossFit Movements Videos for a demonstration.

As always, scale/modify as needed!

 

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