Today's WOD:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85
B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
If you'd like to check us out before the Group Elements Program begins, please attend our Free Intro Class/"Bring a friend Day" on Thursday, October 2, 2014 at 7:00pm! RSVP by emailing josh@808crossfit.com. Thanks!
THE GROUP ELEMENTS PROGRAM:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes. We offer Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 7:00pm on Monday, Tuesday and Thursday. Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.
The next Group Elements begins Monday, October 6th. Please email josh@808crossfit.com with the subject line, "OCT14 Elements Program," to reserve your spot (spaces are limited and filling up fast).
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