WEDNESDAY WOD

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

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