Wednesday – 022614

(Insane Jane glances at the countdown clock for last year’s 13.5…3,2,1…GO!!)

Hi everyone!

There’s ONE more day before Crossfit announces WOD 14.1! We remind everyone that you are all welcome to join us at 5 pm in the Overdrive lounge on Thursday evening to watch the announcement streamed live.

Skills Practice : 8 min EMOM
1. Even minute – 5 Power Snatch TnG, use 50% 1RM(Basecamp : 3 KB Snatch/arm)
2. Odd minute – 2 Muscle Ups(scale is 2 CTB Pull-Ups + 2 Ring Dips)

SWOD : Front Squats
2-2-2-2-2, use 75% 1RM for all sets, rest exactly 2 min

Cooldown : 1 km ‘light’ row at 70% intensity