WOD
With a partner, complete the following / 30 min
0-5:00 – Max reps Clean & Jerks 135/95/65 (alternate every rep)
-rest :60
6 – 15:00 – AMRAP 9: Run 400, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)
-rest :60
16 – 24:00 – AMRAP 8: 100 Air Squats, 100 Hollow Rocks, 100 HR Push-ups (Partner A does 100 single undres while PB works, then switch)
-rest :60
25-30:00 – Max reps Wall Ball Shots (alternate every 5 reps)
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WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
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Local Competitions