We will have a special class at 11am with visitors from Imperial Crossfit. Hope that you will be able to join us for a team WOD.
Open Gym means: If you missed a strength this is your only day to make it up or a WOD that you would like to make up. Today is the day to do it. There will be a Partner WOD for everyone else.
Partner WOD:
For time
800 meter run (Both athletes must run together)
200 Grasshoppers
200 Air Squat + Box Jump 24/20"
800 meter Barbell Run 95/65lbs
Partners complete the run together. The grasshopper and air Squat box jump are divided up however the partners choose. While one person does grasshopper, the other must hold the top of a ring dip. While one person does air squat box jump, the other holds a barbell (95-65lbs) at the mid-thigh position of the clean. Distance or reps for each exercise must be completes before advancing to the next exercise. Last run must be done together with both athletes holding the barbell while running.
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