Monday

Warm Up
Run 400m or Row 500
PVC Pass Thru’s
Figure 8’s
Light KB Swings (x20)
Goblet Squats
Burpee Complex
Inch Worms
High Knees
Butt Kicks
Front Rack Holds

Skill Work
Thrusters
Push Press

WOD

EMOM 10mins of:
minute 1: 5 Thrusters (115/80lb)
minute 2: 25 Double Unders or (75 single Unders)
then…

RUN 400m 

REST 2 Mins, then…

EMOM 10mins of:
minute 1:7 Push Press (115/80)
minute 2: 7 Burpees

*For both EMOM’s, alternate movements every minute for the 10 minutes.  

Last week of the 2014 CrossFit Open is this week, CFBG has shown tremendous heart!  Let’s finish up this last week strong.  A couple reminders, this Saturday March 29th at 11am is our pull up clinic.  The class is full but, don’t worry we will be holding another one in the near future.  Also, this Saturday at 2pm we will be having a social at the box.  As I mentioned last week if possible, please bring a dish as we will provide basic alcoholic beverages.  Good luck this week BG!

Some of you may have already seen the video below but, I wanted to post it to share it with those of you that have not come across it.  

 

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