Wednesday

The Open is in full swing and Workout 12.3 was just released. Shoulder to overhead is a big strength overall for our gym so this should be a good one for us! Saturday we will be running two heats per hour for this workout. In order to make this run efficiently we are going to have a sign-up on the middle white board in the gym. Make sure you sign up on the board or email [email protected] to let me know what time you would like to go. Heats will be run aprox 10:15, 10:45, 11:15 and 11:45. We may add, reduce or change the times of the heats depending the response we get in the next day or so. After the workout at 12:15 we have a meeting for athletes interested or vying for the Affiliate cup.

Skill
3 Rounds
20 Land-mines
10 Toes to bar
150 meter sprint

WOD
As many rounds as possible in 15 minutes
30- Burpee jump onto plate
30- Overhead walking lunges 45/25
30- Wallball 20/14
30- Pull-ups