MONDAY

Happy Monday everyone! The weather is finally breaking. In a few weeks we’ll be able to start running and give rowing and double unders a break. A lot of you are pretty inconsistent with your training. It’s time to kick it in gear. Bathing suit weather will be here before you know it!!

If you haven’t been judged for the 2015 Open wod 15.2, you only have this morning to get it done. Be sure to warm up and do the workout between classes. This will be the only time to get it done. You will not be able to do the workout when class is in session.

Don’t forget today is the start of our new 4 pm class Monday – Friday!!

STRENGTH:

5 sets 

hang power clean (above knee) + power clean (below knee) + squat clean

Increase the weight with each set or work on your form, mechanics and technique with each set

CrossFit WOD:

As many reps as possible in 7 min:( power or squat)

15 clean and jerk 95#/65#

15 clean and jerk 135#/95#

15 clean and jerk 155#/ 105#

Remaining time max reps at 185/125.  Your score is total # of reps.

EXTRA CREDIT:

8 X 250 Meter row for time. Score is lowest interval. Set 1:00  rest for you interval.