TUES 09.02.14

Congratulations to members Dan and Alison on their engagement!!

Congratulations to members Dan and Alison on their engagement!!

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 3 Rounds For Time:
400m Run
20 Bear Crawl Plate Circles
20 Overhead backward lunge steps (45/25)

Post load for Deadlift and time to compete WOD. Ex: 355#, 11:18 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

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