G Grab and Go – I will be here from 11:30am – 1:00pm, but for the entire day 10% of the food sold will go towards the St. Jude Project.  Please stop in and grab some food at some point during the day.  FB PAGE. https://www.facebook.com/GGrabandGo

CrossFit for Hope WOD:  

THREE ROUNDS OF:

BURPEES
POWER SNATCH (75/45)
BOX JUMP (20″)
THRUSTER (75/45)
TOES TO BAR (the real Hope is Chest to Bar)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for the best score. One point is given for each rep.

 

Modified Version 

BURPEES

GROUND TO OVERHEAD (55/40)

BOX JUMP (20″)

THRUSTER (55/40#)

RING ROWS

 

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