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WOD January 12th – 2018

We’ll be spending some time on overhead and ankle mobility today as we will be using it a lot during the skill/workout. We will be splitting the group up into two groups today. People who have double unders can work on flight simulator. If it’s too hard for you to get 25 unbroken, trying lowering the highest number and go from there. Today’s metcon is an open workout, so a good way to test where you are at. Remember to check Zenplanner or the CrossFit Games Open website to see what you got last time if you remember doing it. #NOMADNESS #MORETHANJUSTAGYM


WOD January 12th – 2018

Skill – double under skill work:

  • if you have doubleunder complete mini flight simulator | 5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5 unbroken double unders
  • if you don’t you will be doing some skill work with the coach

“Open WOD 14.1” – AMRAP 10 minutes

  • 30 double unders
  • 15 power snatches

RX: 75 – 55
L3: clean and jerks at 75 – 55
L2: 15 double unders | clean and jerk 65 – 45
L1: 30 single unders | clean and jerk 55 – 35

“Open WOD 14.1 – Beginner Option” – AMRAP 10

  • 30 single unders
  • 20 mountain climbers
  • 10 dumbbell push press | neutral grip – light weight

Extra Credit – choose one of the following:

  • 1: work to a challenging set of 3 front squats + 3 push press
  • 2: muscle-up | pull-up | HSPU progression work

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