August 30, 2017
ANNOUNCEMENTS:
The 7:30pm Class this Thursday, Aug. 31st is CANCELLED due to the Ohio State Buckeyes first game.
Labor Day Hours (next Monday, Sept. 4) are 9:00am – 11:00am. We will run a WOD at 9:00am and a WOD at 10:00am.
Please plan accordingly to these changes. Thank you.
Gymnastics:
A. Pendlay Row
4 x 8 (prog. loading)
*This is a Bent Over Row with a pronated grip. Barbell touches the floor after each rep. Stay in a good solid bent over position and pull the bar to the sternum.
B. Farmer Carry
1000ft (70/53)
Metcon:
3 Rounds for time:
1000m Row
100 Double Unders
8/5 Muscle ups
COMPETITIVE CROSSFIT CLASS – 5:30pm
0:00 – 10:00
Establish Heavy Power Snatch from 6″ Blocks
10:00 – 12:00
Rest
12:00 – 27:00
Muscle up Ladder/Muscle up Work
1-2-3-4-5…, then back down
*All sets must be Unbroken. Once you break, go back down the ladder. Rest as needed between sets.
27:00 – 30:00
Rest
30:00 – Finish
5 Rope Climbs (15′)
75 Thrusters or 75 Snatches (75/55)
50 Dips
5 Rope Climbs
50 Overhead Squats (75/55)
75 Sit ups
5 Rope Climbs