Wednesday – 073113

Melissa H. clearing the bar on a lateral bar burpee.

Melissa H. clearing the bar on a lateral bar burpee.

Warm-up
GOAT training

Just like last Wednesday. This is the day to dedicate a significant amount of time to practicing a skill that has been bugging you. Double-unders, progressions to get a muscle-up, learning how to kip a handstand push-up, climbing the rope, handstand walking, etc. . .

If your gymnastic skills are good, practice the Olympic lifts. There is absolutely no shortage of options to work on.

Workout of the Day
CrossFit Games Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)

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