WOD November 17th 2013- Northern Kentucky CrossFit Box

WOD Friday January 17th 
Oly:
Snatch:
Set 1: +5# from Wednesday, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

Clean & Jerk:
Set 1: +5-10# from Wednesday, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols / leg, alternating
15 Pull-ups
 

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