Workout of the Day: Saturday, 12.28.13

Today’s Schedule:

Greg coaches 10am Squatting
Greg coaches an 11am WOD
Chris coaches Hyb/Adv 11-1

If you haven’t yet – take a look at what’s to come for 2014 at CFCC!

A little weekend Motivation from the CrossFit Journal: Weak for a Week?



MOVEMENT PREP: Coach’s Choice, 10-15 minutes.

SKILL WORK (A): The Strict Muscle-up Transition

SKILL WORK (B): The Squat Clean Thruster


100 Double Unders
10 Muscle Ups
20 Squat Clean Thrusters (135, 95#)
10 Muscle Ups
100 Double Unders

*Where possible complete banded muscle-up transitions as a sub for the muscle-up today. Flank the WOD with 3 minutes of AMRAP Single Unders or Double Unders if you are struggling with the prospect of 100 DUs.

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