WOD 1.19.15

Main – CrossFit

Happy Martin Luther King Jr DAY! Be Brave because he was!

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

High-Hang Snatch (5 X 3 – stay the same all the way through)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat or Split snatch to get low. Muscle ups or 3 ring dips and 3 pull-ups per rep.

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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