Remember! No 1230 or 130 on wednesday 10/23/13 WOD for Wednesday 12/23October 23, 2013
Strength- 3×3 Pullup For load. Locked elbow. No demand that you dead stop. If you can rebound and pull from rep 1 to 2 and from 2 to 3 you can do so.
Strength 2- Work your kip, butterfly or muscleup for 8 minutes.
Work- Spend 15-20 Minutes in Zone 1 (break a sweat pace) on any mode you like. If you dont have decent double unders you MUST spend your first 4 minutes practicing.
CrossFit Open Workout 11.1
30 Double unders
15 Power Snatches @ 75/55