Friday, 11/30/12

HYBRID/ADVANCED OLY, with Sammy, 530-730pm.

Happening this Sunday over at CrossFit 215 – for a good cause, and for a lot of fun.  Well worth attending!

A seriously awesome series of dumbbell snatches from (bottom), Jens, and then (left to right on top) Heitz, new member Julia, and newish member Erin!

MOVEMENT PREP: Foam Roll – 3 minutes. Cressey Warm-up. Overhead Squat Holds.

STRENGTH ENDURANCE: 

“Lynne with Rings”

5 Rounds for Max Reps of each:

Ring Dips

Pull-ups (Strict – any grip)

*Rest as needed between rounds.

*If you get over 20 ring dips in the first round, stop at 20 in the first round and add weight to your next round.  If you know you will get at least 20, begin with weight in your first set.

CONDITIONING: 

To be completed whenever you are done with the above:

3 Rounds for time of:

250m Row

25 Double Unders

*If no double unders, you may use 100 singles instead.

*This WOD should be completed at or above 90% intensity!

Below: Lynne, as it normally is.

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