Open Gym 3:30-5:30
Yoga 6:00-7:00

Skill Work

and

Team WOD

AMRAP in 12 minutes
200 m run
10 kb swings (2/1.5)
10 push ups on a 45lb plate
10 sit ups 

Rest 2 minutes, then

AMRAP in 12 minutes
20 double unders
10 pull ups
20 walking lunges (10 ea leg)

Skill

4 Rounds, rest 90 seconds between rounds

10 KB Snatch, each Arm
10 Push Ups on a 45 lb plate

WOD

150 shoulder to overhead any way (95/65)
Any time you break do 5 burpee and rest 45 seconds

Health-Bent Giveaway Heads Up

Just a heads up to anyone who likes free stuff. Health-Bent is giving away a $100 gift certificate to US Wellness Meats. Here are the details: http://www.health-bent.com/blog/giveaway-us-wellness-meats

Skill

4 Rounds @70%, rest 2 minutes between rounds

1 power snatch
3 overhead squat
2 TnG Snatch

WOD

8 minutes to find your 1 RM Deadlift
Rest 2 minutes, then
8 minute ladder 
HSPU
Deadlift at 80% of the 1 RM

We’re holding a pig pickin’ on Saturday, March 24th, after the last CrossFit Games Open WOD. It’ll probably start around 1 p.m. Bring a side or beverage of choice, we’ll take care of the meat. Members only & write your name on the whiteboard at the gym, to let us know you’re coming.

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20/14)
90 Double-unders
30 Muscle-ups

View the full workout description

Sunday

Yoga 6:00-7:00