Wednesday, November 22, 2017

Reminder

Today: NO 6 or 7 p.m. CrossFit class.  Oly class will be at 6 p.m.
Thursday: Closed! Happy Thanksgiving!
Friday: Open gym from 8-10 a.m.

Power
Push Press 3 RM

WOD
Open WOD 13.2
10:00 Amrap
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Post WOD Accessories
2 Rounds:
1a) 20 DB Floor Press
1b) 10 Kneeling Single Arm DB Press

Tip of the Day
The Open is right around the corner and the name of the game is "engine".  Today you need to settle into a pace that you can hold for a solid 8 minutes.  Within those last two minutes, you need to be able to start picking up your pace for a sprint at the end.  Practice your pacing today.  Sometimes we either sprint to hard right away or we pace way to slow and feel like we could have done more.