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Team WOD Saturday!
Teams of 2:
1000M Run as a team -Start as a team, finish as a team.
100 ab mat sit-ups
100 Thrusters 45/35
100 Double Unders
100 Push-ups
100 Burpees
100 OH lunge 45/25
1000M Run as a team- Start as a team, finish as a team.

*Run is done as a team the rest of the work can be divided as they see fit, you cannot move onto the next movement until the 1st is complete. Every athlete must do at least 1 rep of each movement*

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We still have room for you to volunteers for our Rep the box Throwdown May 6th. You can pick the times that are best for you. Click this link https://fighttonightcrossfit.com/rtbt2017/ and scroll down to the ‘volunteer here’ button sing up if you are able to help.  Volunteers will be givne event t-shirts.

SWOD:
3 rounds
10- strict elevated ring rows
10- bent over barbell row
10- high-pulls

WOD:
15 MIN AMRAP:
5 Squat Clean & Jerk 135/95
Run 200

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Today’s WOD should be the kind of max effort that makes you feel like you can’t possibly push or pull any harder.  You will have time to recover so give it all you’ve got when you are on the rower.  This is a great test, be sure to note your times for when we test this again.

SWOD:
DB Clusters
5 sets of 7 clusters
Rest as needed after each set
Add weight after each set if possible.

WOD:
3 Rounds
1000m row for time (max effort)
Rest as needed

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Athletes, During your Strength WOD today get comfortable being uncomfortable. If you are uncomfortable in the bottom of a snatch consider staying there for 3-5 seconds of each rep.

SWOD:
Snatch Balance
Find a heavy set of 5 then do 3X5 at that weight

WOD:
3 Rounds
1 min of Wall Ball (20/14)
1 min of Kettlebell SDHP (24/16 kg)
1 min of Burpees
1 min Rest

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Athletes,
Today’s WOD is a ‘famous’ benchmark WOD.  Be sure to note your time and any scale used so that you can see your improvements the next time you do this WOD.

SWOD:
Deadlift
3X8@65%
3X5@75%
3X3@85%

WOD:
Helen!!
3 Rounds for time:
Run 400 Meters
21 KBS  35/53
12 Pull-ups