Bridget M. knocking out some snatches at the competition last weekend.
Row 250 m.
Then 2 rounds of:
10 KB snatch alternating arms
10 steps KB waiter walk with lunge right,
10 steps KB waiter walk with lunge left,
10 hollow rocks
1 wall walk
Banded hamstring flossing. 1′ a side.
IT band roll out 1′ a side.
SWOD (15 minutes)
3 rounds NOT for time of:
50 double unders
15 GHD sit ups
Coach’s note: For those of you that do not have any double unders, do not fret this. We are targeting you actually, so work these double unders for the duration of this portion and get your GHD done. Believe me we are not expecting you to work 150 DU’s into a 15 minute segment when you know it will take you an hour or two. This was one of the hardest skills for me to get when I started CrossFit, and it takes practice, practice, practice, and more practice after you get them.
WOD (Starts at :40)
150 KBs for time 53/35#
At the beginning of every minute on the minute you must complete 4 burpees until the 150 reps are completed.
15 minute time cap. So scale correctly, and do not get stuck in a burpee whirlpool.
Post time to the board.
Ok folks I know that we have had some issues with Zen Planner and not being able to sign up for a class on our phones. Well we have figured this out and you all should be able to sign up on you mobil devices. First go to the web site then at the top go the schedule and whammo there you are, ready to sign up for your CrossFit Pinellas class. IF you have questions get with one of us and we will show you how to do this. Come October we are doling out burpees, so let’s get it together on this.