Saturday, January 24, 2015

Free "Trial" workout at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!!

Remember we have the Palmetto Classic weightlifting meet next Saturday! 
Come lift, watch or volunteer
Arm/Leg Swings
2 rounds of:
Samson Stretch L & R
10 Shoulder Dislocates
10 OHS
15 Good Mornings

WOD
CrossFit Games Open 12.2
10:00 AMRAP of:
30 Snatch (M 75 / F 43 lbs)
30 Snatch (M 135 / F 73 lbs)
30 Snatch (M 165 / F 98 lbs)
Max Rep Snatch (M 210 / F 118 lbs)
**SCALE AS NEEDED**
Choose 4 weights that fit your current ability
ex. 11#, 22#, 33#, 44#

Masters 55+
30 (M 45 / F 33)
30 (M 75 / F 53)
30 (M 100 / F 73)
Max Rep Snatch (M 120 / F 88)

Today’s WOD will be done in two heats. Partner A completes the workout while Partner B counts reps. Then Partner B completes the workout while Partner A counts reps. The athlete must change their own weights. Score is total reps completed in 10min.

PMOD
Work on one of your goats with remaining class time

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