Friday, March 11, 2016

Free "Trail" workout Saturday at 9 a.m. 
Please arrive 10 minutes early to meet the coaches!!

Remember we have Festivus Games training this Saturday at 10 a.m.













Arm/Leg Swings
250m Row
2 Rounds of:
15 Shoulder Dislocates
10 Push-ups
  5 Pull-ups

WOD
Conditioning
CrossFit Games Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/53#
3 bar muscle-ups

Scaled 
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/33#
5 jumping chest-to-bar pull-ups


Masters
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 65/43#
5 chest-to-bar pull-ups

PMOD
Back Squat
3-3-3-3-3 Across


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