“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart. Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” – Coach Greg Glassman, Crossfit

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart. Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” – Coach Greg Glassman, Crossfit

TODAY’S W.O.D:

A. 10 rounds for time and average watts:
30 seconds Rowing, damper set @ 4.5.
20 Kettlebell Swings (50lb/35lb)
*Compare to 08/28/2016.

B. Mobility 101 @ 10AM:
Point of Interest: Lats and Rear Deltoids

C. Strength 101 @ 6PM:
1) Snatch Lift-Off
2) Snatch High-Pull
3) Snatch Long-Pull (a.k.a. Muscle Snatch)
*Each exercise will be 5x3.
*Establish proper technique and start to build load. Record strengths/weaknesses for each exercise regarding technique and loads used.
*Compare to 01/12/2017.

Post average watts for A, and loads for C to Members Area or comments.

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