The OPEN is coming...HERE is the schedule
Come-On gang...lets get some people registered...
What is $20??? Make sure you put down CrossFit WR as your affiliate as well...
PLUS...I need some of you to do the 2018 Judges Course (more info later)...
For now...
GAMEDAY FRIDAY...Let's Go...
Warm-Up
3 min Run
2 Rnds:
30s Spidey & reach
30s Walkouts
30s Russian BB
----
1 Rnd:
6 Alt DB Snatch (light load)
5 Med Ball F.Sqt
5 Cal Row
5 HR Push Ups
1 Rnd:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
1 Wall Walk
1 Rnd @ Working Wts:
6 Alt DB Snatch
5 Wall Balls
5 Cal Row
2-5 HSPU
CHIP SHOT
AMRAP in 13 min:
70 Alt. DB Snatch (50/35)
60 Wall Balls (20/14)
50 Cal Row
40 HSPU
Syd & Daliege did Wednesday WOD (3 x 5min Intervals)
Casey ~ 1+12 reps (DB @ 35# & ?push ups)
Oz ~ 1 Rnd (DB@35# / ?Push Ups)
Zach W. ~ 13 HSPU
tb ~ 6 HSPU (Snatch~4min / WB~4:30 / Row~3:30 / HSPU~ 1min)
Actual was 13-9:00...8:15-4:30...4:00-:58...:45-0 (where ... = rest/breathing)
BTW ~ Tyler Wendt...aka Madison Punk ~ 1 Rnd + 21reps (first 70 DB Snatches were 2:43...IDIOT!)
Love the Lord, your God, therefore, and always heed His charge: His statues, decrees and commandments. ~ Deuteronomy 11:1
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