Monday – 040813

(Kuch right after 13.5…let’s just say he emptied his tank and Fran got the best of him!)

*The box will be closed this weekend(April 13-14) as all coaches will be away attending a Crossfit coaches certification. We will therefore be running WODs Monday through Friday this week with no rest days. Dot.com programming will resume the following Monday April 15.

**OLYMPIC LIFTING SEMINAR – APRIL 28TH 1-4 PM with PARM PHANGURA**(AT OVERDRIVE)

Skills Practice : HSPU
It’s been a long time! Let’s practice 3 smooth sets of 5-7 UB reps
Oly : Power Snatch
15 minutes to build to heavy single(approx.80-85% only), keep lifts perfect, no misses
SWOD : 5-5-5 of
1. Back Squat
2. Shoulder Press
*Keep loads the same for all 3 sets, ~75-80% 5 RM
CWOD : 2 km row for time
Yes, this is a leaderboard WOD…hit it hard!