Wednesday WOD – 051414

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Saturday Schedule Update
We are going to try out a slightly different Saturday Morning Schedule. Barbell Club participants: It is not always the ideal scenario to have you guys going for max lifts AFTER a gruesome WOD. So we are going to try having you guys lift before WODing. We will still have a 9:15am WOD class. The schedule will looks like this:
-Barbell Club – 9:00am-10:00am
-CrossFit WOD – 9:15am-10:15am
-CrossFit WOD – 10:15am-11:00am
The 10:15am WOD will be for those of you having just finished Barbell Club. We won’t need a full hour since you will be warm already. If anyone wants to come for just the 10:15am WOD, please plan to be early and warm up on your own. Updated schedule can be seen here: https://whaling-city-crossfit.theboxhq.com/schedule/

WORKOUT OF THE DAY

Fitness
1. Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2. Metcon
4 rounds of:

1:00 ME Double-Unders
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

Performance
1. Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2a. Weighted Glute/Ham Raises: 3×15 AHAP
2b. GHD Sit-ups: 3×25

3. Metcon
4 rounds of:

1:00 ME Double-Unders
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest