Wednesday – 021114

hannah bar MU

Mark your calendars!  March 1st will be Hannah’s next gymnastics seminar.  No excuses for missing this one.  Several of you were disappointed you missed the last one so we are giving you plenty of notice on this one.  Learn from a gymnastics expert on how to improve your butterfly kip, handstand walk, or gain some much needed consistency in muscle-ups.

Olympic
Power Snatch + Hang Snatch + Pause Overhead Squat (5 seconds in bottom)

Workout of the Day
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post your scores to the Whiteboard.

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