WOD 12/03/14 See Class Note Below!!!

Announcement For TODAY ONLY: On Wednesday 12/3 we will have the following classes at the gym 6am, 10am & one BIG afternoon class at 6pm (no 4pm open gym or 5pm class today).

Metcon Triple: For Time (no time cap)

21-15-9  Hang Snatch 75#/55#images

42-30-18 Weighted Sit-ups 25#/15#

-Then…

15-12-9  Power Snatch 95#/65#

21-15-9  Knees To Elbows

-Then…

12-9-6  Over Head Squats  115#/75#

15-12-9  Toes To Bar

There is NO rest period between these three Metcons, just the time it takes to swap weights on your bar.  One continuous clock so be sure to manage your heart rate on your tougher movements and speed through movements that are your “strengths”.

Photo curtsey of the CrossFit Games.  The man with the plan athlete Matt Chan.

Posted on 12/02/2014, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on WOD 12/03/14 See Class Note Below!!!.

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