Wednesday, 9.10.11

doubleunder boy

Just a heads up about Thursday’s WOD…It will be a 9-11 Hero WOD to honor the fallen on 9/11/2001. Let’s pack the box to remember…

Another little announcement that some of you may have forgotten about is the Pool Party on Saturday at Reese and Cindy Thompson’s house-3100 Citadel Ct. 12-5pm. Please let me know by Thursday if you plan on coming so they have an idea of how much to prepare (salmon, burgers, beer and wine 🙂 ) We are to bring a dish/dessert and BYOB if we want something else to drink. It may be to cool to swim, but we can still hang out! New members, this would be a PERFECT time to get to know your fellow CrossFitters!


10 minutes Mobility Work

6 minutes Barbell Technique

21 Power Snatches (115/75)*42 Double Unders
15 Overhead Squats (115/75)*30 Double Unders
9 Squat Snatches (115/75)*18 Double Unders

*Scale is triple singles

A few videos to demo the lifts… 🙂

Happy Hump Day!

Work Hard, Eat Clean, Be Blessed!


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