01222014- Shoulder to Overhead/Pull Ups

* Bring a Friend Day is Saturday, February 1st. E-mail marcus@crossfit414.com with who you will be bringing and which class you will be attending. *

Strength/Skill:

Skill Rotation: Overhead Squats, Muscle Ups and Double Unders

10 minutes to build to a heavy set of 2 Push Jerk

Workout of the Day:

In three minutes complete as many rounds as possible of:

7 Shoulder to Overhead

7 Chest to Bar Pull Ups

* rest 2 minutes and repeat twice more, picking up each round wherever you left off*