Monday, 2.26.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

If you plan on doing Open WOD 18.1, PLEASE let us know early enough in the day to make sure judges are at the gym. DO NOT show up expecting someone to be free to judge you when you get there. Thanks.

Warm up:

200m Run

Medball Warm up

Mobility:

Overhead

Posterior Chain

Hips

Strength:

3 Minute EMOM

-4 Power Snatch @ 115/75

Rest 1 Minute

3 Minute EMOM

-3 Power Snatch @ 135/85

Rest 1 Minute

3 Minute EMOM

-2 Power Snatch @ 155/95

WOD:

FOR TIME

-400m Run

-30 Alternating DB Snatch

-20 Single Arm Overhead Lunge

-100m Run

-20 Single Arm Overhead Lunge

-30 Alternating DB Snatch

-400m Run

Accessory:

Handstand Holds

-4×20 Seconds