Friday 160527

Memorial Weekend Schedule: 
Saturday:
6a Oly Lifting
7a WOD – “21 Guns” with Team RWB.
8a - NO TRAIL RUN THIS WEEK!
9a – WOD – “21 GUNS” with Team RWB.

SUNDAY – NO OPEN GYM

MONDAY – Memorial Day “Murph”
7am
OR
9am

**We will have a few vendors visiting and WODing with us on Monday. Go Dough, to provide some samples, Fortified Nation,  and Chris who is currently on tour with his apparel line called COURAJ (aka Courage). Chris has been to 27 CrossFit boxes in the last 6 weeks and he started in Austin, TX. 

Dynamic Warm-Up – Mobility
Prepare for..

A.
WOD: “DOUBLE TROUBLE”
Description- This is a timed workout with a descending ladder of Wall Balls and
Power Snatches. The rep sequence is 21-15-9-6-3 and there is a 12-minute time
cap. Every uncompleted REP counts as a 1-second penalty. See details for each
level.

21-15-9-6-3
Wall Balls 20/14,  14/10, 14/10
Power Snatches 95/65, 75/55, G2OH-45/G2OH 35 

*Scale weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help on which level.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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