Monday, August 1, 2016

-Saturday, August 13th we are hosting the "Gonna Fly Now" weightlifting meet!
-The Saturday morning WOD will be at 8 a.m. and the box will close at 9 a.m. 
-There will not be any open gym or staying late on this day.
-If you would like to lift in the meet or volunteer please see Teddy!

 Jeannine working through the 30-20-10
Arm/Leg Swings
250m Row
2 Rounds of:
15 Shoulder Dislocates
10 Push-ups
 5 Pull-ups

MOD (18:00 CAP)
Push Jerk
3-3-3-3-3 Ascending

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

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