3 rounds of:
3 reps of Bear complex (bar only)
3 Pull ups
*In teams of two complete for time:
100 Kettlebell swings (53 lb./35 lb.)
10 Snatches (any style) (135 lb./95 lb.)
100 Partner Wall Balls (20 lb./14 lb.)
Post time to comments.
1. This is designed for a team of 2. If you do not have a partner, you can do half the reps. Subs will be given for muscle-ups.
2. All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
NEW CLASSES START TODAY!!
There will be classes at 7am and 8am on Monday/Wednesday/Friday starting this week!
In case you missed this link last week….
I’ve heard several of you talking about how the heat is affecting your WODs….This article is pretty good about how much water you should drink and how much you lose during a WOD.
Sings of dehydration you need to watch out for: If you are in a WOD and stop sweating, get cold chills, get extreme dry mouth, or are dizzy, STOP the WOD and get some water STAT. Do not continue to push through the WOD – be careful/smart about training in the heat and allow your body time to acclimate to it.
The CrossFit Games start Friday!! If you missed the Games last year, you will want to make time to watch some of the events live this weekend (you can watch them on ESPN3 or live online.)
Highlights from last year:
Post thoughts to comments.