THURS 11.29.18

All the smiles after a tough WOD with friends.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

Bring-a-Friend Day
2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx

And coming tomorrow…

A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 8:42 Rx

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