Thursday 120612

Reminder that we will not have 8am class on Saturday due to the Moustache Clash

Warmup:
CrossFit Warmup

Workout of the Day
SWoD:
Overhead Squat – 3,3,3,3,3
then
Three rounds for time of…
10 – Weighted Toes-to-Bar 14/8
200 m Medball Run (right arm) 14/8
10 – Over the Medball Burpees
200 m Medball Run (left arm) 14/8
then
After Bash:
Foam Roll / Stretch

Elite WoD
Oly:
Every 30 seconds for 5 minutes:
1 – Power Snatch @ 80%
then
Every 30 seconds for 5 minutes:
1 – Power Clean @ 80%
then
Three rounds for time of…
10 – Weighted Toes-to-Bar 14/8
200 m Medball Run (right arm) 14/8
10 – Over the Medball Burpees
200 m Medball Run (left arm) 14/8
then
After Bash:
Foam Roll / Stretch

Endurance WoD
SWIM-Long Interval
2-5 x 250m
Hold reps within 5 seconds of each other
*25 m swim drill for each deviation.
Rest 2:00 min

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