WOD - Thursday, 3.24.2016

So excited to get this up on the blog!  "Mighty" Jack Thomas Moraeu has come home.  Congrats to Bruce and Shae on this huge milestone.

So excited to get this up on the blog!  "Mighty" Jack Thomas Moraeu has come home.  Congrats to Bruce and Shae on this huge milestone.

1.  Saturday is out last Open WOD for the 2016 Season and we want to go out with a bang.  Please sing up (at the desk) for either participating in the WOD or coming as a spectator.  We are planning on having some food but feel free to bring and add to the Potluck and anything you may want to drink for after the WOD. 

2.  Easter Sunday March 27th the Gym will be CLOSED.  This is another good reason to come on Saturday and take part in the WOD.
 

CROSSFIT

STRENGTH
A) Superset:
1 )3x3 Snatch Balance starting with empty and increasing weight each set
2) 3x5 Snatch Lift Off (3 seconds up-3 second pause-3 seconds down) same weight as above

B) 5x3 position snatch (Above Knee-Below Knee-Floor)

WOD: 4 rounds E3MOM: 3 Power snatches with 90% of Part B 200M Run 5 TTB

FITNESS
WARMUP


400m run, 2 rounds: 10 beat swings, 10 GHD situps,10 wallballs, 10 burpees then 200m run

A) WOD 1

6 min AMRAP: 30 DU, 10 wall balls (20/14) then 2:00 min hold bottom of the squat

B) WOD 2

5RFT: 200m run, 15 KB swings (53/35), 8 pull ups

 

 

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