WOD 1.31.14

Pre-WOD: 

Coach led Warm-up and CF Open movement

Technique:

• Muscle-ups or 7min 3 rep EMOM

Strength:

• Weighted Strict Pull-ups (hold weight Between Ankles) 3×5

WOD: 

5 rounds for time of:

• 7- Sumo Deadlift High Pulls 65/95
• 14- Over the Box Jumps 20/24

Post Total Time…