Tuesday, March 24, 2015

Jackie was a blur on Monday. Great job to everyone who showed up to work!  Also, congratulations to Anders who hit a big PR on his clean on Monday. Each one of us is making progress. Remember to recognize your improvements, no matter how large or small.

032515 WOD

A. 1:00 ME at each station

– Row for calories

– Reverse lunges

– Double-unders

– Hollow rocks

– Windshield wipers

B. 8:00 EMOM

1 x snatch from high hang

1 x snatch above knee

1 x snatch from floor

C. With a 20:00 running clock:

Odd minutes: 100-meter run

Even minutes: 10 burpees

Metcon programmed by Outlaw CrossFit

>> On-Ramp

With a 14:00 running clock:

Odd minutes: 50-meter run

Even minutes: 5 burpees