SATURDAY

Today will be a team workout for teams of 2. The workout will be posted on the whiteboard when you get to the gym. You will not need your jump ropes or running sneakers. Be sure to bring your water.

CrossFit TEAM WOD : TBA on the whiteboard

WEIGHTLIFTING/OLY

1 10 rds app. every two minutes: power snatch + hang snatch + high hang snatch. Work up to a medium to heavy 1 + 1 + 1

2 Back squat 8 @ 85%, 6 @ 75%, 4 @ 85%, 4 @90%

3 Core work: 3 rds:

Turkish get-ups 5R/5L 53#/35#

5 x overhead medball toss. medium weight. Squat down and grab medball and toss as high and far behind you as possible.