Friday, 12-21-12

 " I hope the millions of people I've touched have the optimism and desire to share their goals and hard work and persevere with a positive attitude" - Michael Jordan

Reminder:  We'll be meeting at Buffalo Wild Wings ( Rt 72 / Rt 59 in the Target shopping area) around 7pm tonight.

Strength/Skill:

Alternate between 1a and 1b:

1a.  4x8 Dumbbell snatches, alternating arms

1b.  3x5 Weighted pullups

 

WOD:

CrossFit Open 11.4

10min AMRAP of:

60 Bar-facing burpees

30 Overhead squats (120/90#)

10 Muscle-ups

Movement standards include the following:

Bar-facing burpee:  Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat:  A full squat snatch is permitted, but not required, to start the movement off of the ground.

The link to the scores recorded during the 2011 open is here:  11.4 Scores

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