WOD - Tuesday, 8.11.2015

Congrats to Rosalie and Rob on the birth of Phoenix Reece, born August 9, 2015, 9:28pm, 8.0lbs 20" ----  early reports from the nursery are that he already cleans 300 snatches 200.

Check out Dr. Sean in action during the Brute Strength retreat in Tahoe.  He was able to work with 40 of the best bodies and minds in CrossFit preaching the Performance Care methodology.  Conveniently for you, he and Jeremy are just a door away from the gym for all your Performance Care needs.

Announcements:
***** If you have a HERO WOD in memory of someone you know please get them in this week by Aug 16th.

***** Sunday Aug 16th the gym will be closed and we will meet at 8:45am at Laurelton Beach for a fun BEACH WOD.  We did this a few weeks back and it was a great day!!! 

Feel free to bring family and friends (there is no pressure to workout) and stay to enjoy the day on the beach with our amazing community!!!
 

CROSSFIT --- MAKE SURE TO BRING YOUR SHIN PROTECTION
WARMUP

Row 200m
Run 200m
20 Toe Touches
30 second straddle split hold
5 single arm Russian swings+5 Snatches each
30 second Pull Up Bar Bottom Hang

IWT

Part 1
3 rounds with 2 minutes rest

10 Sumo Deadlifts @ 55%
2 min row for meters

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest

5 KB Snatch (each arm 70/53)
Run 400m

-rest 5 minutes-

Part 3
3 rounds

2 Rope Climbs
10 Strict Pull Ups

FITNESS (11AM)
WARMUP
400m jog, foot drills, walking samson stretch, walking leg kicks, duck walk

5x 200m sprints 2 min rest between sets.

3 RFT: 10 push up, 15 burpees, 20 ring pulls