Friday 130308

Strength
1a) 3 x 3 weighted chin-up, as heavy as possible, immediately to,
1b) 3 x ME<15:15s toes to bar (unweighted), rest as needed Conditioning A
EMOM for 7 minutes:
1 clean pull + 1 power clean + 1 power jerk @ 65% < 185/125# Conditioning B
Perform @ 70-75% of RPE:
2 rounds
run 400 meters
50 double unders
10 pistols (5 each leg)
rest 2 minutes

Accessory
1) NOT for time:
3 rounds
3 x 5 second hold, skin the cat bottom position
3 x 5 second hold, GHD thoracic extension

2) Practice CrossFit Games Open 13.1 plate changes: Each change should take < 30 seconds.

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