Strength/Skill:  Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM

WOD:  Ladder, For Time, 15 – 12 – 9 – 6 – 3

  • Slam Ball over shoulder (50/30) – 2 for 1
  • Burpee to target
    • Perform 3 rope climbs after each round
    • When you finish your last 3 rope climbs,  Max snatches @ 75% w/ remaining time
      • Stop at 20 reps, record time
      • 18 minute time cap

The Down Low:

  1. Karen M Bday. Virginia 3 Year anniversary
  2. Check out my Amazon Recommendations and Books: Here
  3. Check out my Blog:  Here
  4. To learn more about the CrossFit Open: Here
  5. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  6. March 4, 2017: 3rd Annual Bowling Outing
  7. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
  8. March 24, 2017: Friday Night Lights (80’s Theme)
  9. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin