Schedule Change:

Beginning Thursday, 12/13, 4:30 will no longer be yoga. Instead it will be a regular CrossFit class.

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Dungeness & Octopi

Strength/Skill

Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps without any weight
-Perform 5-10 reps with bar or light weight

Then,

Complete 4 Sets of:

Clean & Jerk x 3 Reps @ 70%

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WOD

Complete 4 Sets, not for time:

Skin the Cat X 2-3 Reps (Scale with Toes-to-Rings)
Single Arm DB Row x 8 Reps each arm @20X1
DB Lateral Box Step-Overs x 6 Reps (No higher than 20″ Box)
Banded Leg Curls x 25 Reps