WOD: August 2, 2017

Wednesday –

Quick reminder! This Saturday we will be hosting ONE class only at 10:30 am.  We will be having a BBQ after the workout and also watching the CrossFit games!  The gym will be open at 8:30 am for open gym until 10:30am for those of you who need to get in early!

Wednesday –

A1 –  For time complete the following

1 mile run

30 Power Snatch (135/95)

30 TTB

30 Burpee Box Jump Over (30/24)

B1 – Clean Pulls

4 sets of 5 reps and rest 2 minutes between sets (work up to 100% of 1 rm clean)

C1 – Single Leg Box Step Ups (weighted)

3 sets 12 reps per leg (12 on one leg and switch)

rest 60 seconds

C2 – Calf Raises (single leg)

3 sets 20 reps (20 on one leg rest 10 seconds and switch)

D1 – 5 minute amrap of the following

20 Overhead Lunge Steps (weighted)

20 Russian KB Swings

Close out –

Reverse Sled Walks

4 x 50 yards

Partner Nordic Raises

4 sets 5 reps at tempo 6010