Tomorrow is our fundraiser for Brett and Sarah Gauger! Things kick off at 10am. Suggested donation is $10. This is a great, butt-kicking WOD--you don't want to miss it!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the thruster.
2. Technique review: the power snatch.
3. "CrossFit for Hope"
Three rounds of: Burpees 75-lb. Power snatch Box jump, 24-inch box 75-lb. Thruster Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.