Wednesday WOD – 032515

Connie

Connie During Open Workout 15.2!

The End of the CrossFit Games Open!! Friday Night Lights and After Party!
15.5 gets announced Thursday night at 8pm! So this FRIDAY night, we’re going to THROWDOWN and then CELEBRATE the END OF THE OPEN! Heats for 15.5 will start at 5:30pm. We will be providing food and beverages for all spectators and athletes that are throwing down! Please RSVP by Wednesday if you will be attending (and any guests are more than welcome!). RSVP in the gym or the Facebook Event page.

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. Weighted Pull-ups 5×5 – scale as needed.

2. AMRAP 12:
30 Double Unders
20 Russian KB Swings 70/53
10 Toes to Bar

Performance
IN CLASS:
1a. 4×6 BTN Strict Press, AHAP – rest 90 sec.
1b. 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

2. AMRAP 12:
30 Double Unders
20 Russian KB Swings 70/53
10 Toes to Bar

EXTRA WORK:
3. 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed