ANNOUNCEMENTS

Movie Night at the gym

• August 10th @ 7pm
• The Redeemed and the Dominant

SWOD

Every 2 minutes for 12 minutes (6 sets), complete:
Hang Squat Snatch + Snatch
– increase load each set as possible

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

Every 90 seconds for 15 minutes (5 rounds each), complete:
Station 1 – 5 Hang Squat Snatch
Station 2 – 18/12 Calories on Bike or Rower

Note: Pick a weight for the Hang Squat Snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.