3.24.17 Workout of the Day

830 ICT

Congrats to our very own Bill Ellis on opening the Alljoy Donut Co. Any member that wants to try any of these gourmet doughnuts, stop by the gym and Bill will be happy to give you some. Congratulations Bill!

OPEN 17.5 ANNOUNCEMENTS

1. If you are participating in the OPEN tonight for "FNL" and it is your first priority, use today to familiarize movements, standards and strategy. If the OPEN is not your first priority/ or you are not competing, please do the class wod. Do NOT do the class WOD and the OPEN.

2. Tonight's OPEN heats will run from 5:30-7:30 PM. Sign in at the Front Whiteboard for your preferred time slot upon arrival. First come first serve, no exceptions. Heats will run every 10-15 minutes depending on the WOD (equipment, time domain of WOD, etc)

3. Please be prepared to judge your fellow athletes tonight. Uphold standards, but be fair and don't be a jerk.

4. Gym will be closed from 1:30- 5:OO for WOD setup and preparation. At 5:00, whiteboard will be available for heat signup.

4. Those that can not make tonight have the option on Sunday from 1-2:15 PM to complete/ redue the WOD.

5. THE GOAL IS FUN. Let's kick some ass and put this year of fitness to the test.

CrossFit

Strength: Clean & Jerk 60%/3 65%/3 (70%/3)2

Conditioning : Benchmark "Pulling Helen"

3 RFT: Run 400 meters 21 KB SDHP (53/35) 12 Pull-ups

ICT

1.Run conditioning

2 sets of: 4 x 200 m :20 rest Rest 1 minute rest between sets

-15 min cap-

2. Conditioning 3 sets of 5 min AMRAP : 3 rounds of: 8 KB SDHP 53/35 10 KBS 53/35 12 abmat Sit-ups Max Dubs in remaining time

This wod was tested 2 days ago. Thegoal is to finish the 3 sets in sub 3:30 sec, which will give you 1:30 to complete max DUBS -Rest 3:00 after every round-