WOD Tuesday October 6th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no 6 a.m. class on Wednesday and Friday. There will be no Weightlifting Club on Wednesday and Saturday.

Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser!

October 31st Havoc Partner WOD @ 11 AM!

Warm up: Row 500 meters

  1. 8-10 minutes of: Empty Bar Hang Snatch Technique work (yes you squat)

2. Every minute on the minute for 10 minutes:

2 Hang Snatch (use a weight that you can move with good technique- this is not about going heavy)

3. In as few sets as possible:

100 Russian Kettlebell Swings @ a challenging weight

 

 

 

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