10 Feb WOD- Tuesday, Feb 11

2014 CrossFit Open Registration is Live!
First WOD is Announced Feb. 27th

Skill:
Spend 8 min working on double under technique

1. rope in motion B4 your body
2. rope low before you go
3. Drive your head as high as you can
4. then do Add on drills

Spend 12 min working on Muscle up technique

1. Hips to rings
2. aggressive sit up with bands
3. aggressive sit up without bands

2012 CF Games Open WOD 12.4

12 Min AMRAP:
150 Wallball shots @ 20/14
90 Double Unders
30 Muscle Ups

*Sub 2 burpee C2B for 1 MU

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