Friday, July 11, 2014

workout description
NO EVENING CLASSES TONIGHT BUT COME OUT TO OUR JULY FRIDAY NIGHT THROWDOWN.
THE SCHEDULE: 
5:00pm-Athlete Check-in/Warm-up
5:15pm- JUDGES MEETING
5:30pm- Standards Meeting
5:45pm- Heat 1
6:00pm- Heat 2
6:15pm- Heat 3
6:30pm- Heat 4
7:00pm- Tiebreaker (top 3 RX and Scaled WOMEN)
7:15pm- Tiebreaker (top 3 RX and Scaled MEN)
7:30pm- AWARDS

TODAY’S WORKOUT: 
Lift:
Snatch 3×70%, 3×80%, 3×90% + reps

WOD 
For time:
3 – 15 foot rope climbs
21 Shoulders to overhead
21 GHD sit-ups
2 – 15 foot rope climbs
15 Shoulders to overhead
15 GHD sit-ups
1 – 15 foot rope climb
9 Shoulders to overhead
9 GHD sit-ups

L1- Choose weight and/or sub 9,7,5 TOES TO BARS FOR ROPE CLIMBS)
(SCALED)L2- 95lbs/65lbs MODIFY ROPE CLIMBS IN NECESSARY.
(RX) L3- 135lbs/95lbs

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