WOD 12-04-2013

3 Rounds for Time:
Run 800M
15 Hang Power Cleans 155/110#
30 Box Jumps 24/20″

Skill: 30 Hip Extensions
30 GHD Sit Ups

We are adding additional “Open Lifting Sessions” on Wednesday and Thursday at 6:45pm. We will continue to have a WOD at that time. If you want to lift during that time we ask that you warm up with the 6:45 WOD class and wait to start your lifting until after the class starts the WOD so not to create a distraction during the WOD instruction. You can work on either Olympic or Power Lifts during the open lifting period. We only ask that you avoid giving other lifters instruction/coaching. If you participate in these open sessions, please note it is for lifting only and is not a time to do a WOD of your choice. You don’t need to commit to weekly attendance to lift during these sessions.
Let us know if you have any questions.

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Comments

  1. When will the open lifting session begin? How will the sign up work?

  2. starts tomorrow. no sign up necessary.

    • I should have said starts Wed. I posted that last night but most of you are probably reading it today.

  3. I have a friend from work that wants to try crossfit . When is the best day? He wanted to go tomorrow at 430pm w me but not sure ?