Take 10 minutes to find a power snatch and overhead squat starting weight.


Every Minute on the minute for 15 minutes, complete:
3 Power Snatches
3 Overhead Squats
Increase weights after every 3 rounds.

Then, Complete 1 mile run.

Complete in teams of 2, one person working at a time:
100 Double Unders
90 Pistols
80 Hand Release Push Ups
70 Partner Medball situps (M: 20 lbs, W: 14 lbs)

Each partner has to complete at least 1 rep of each exercise.


Beyond the Whiteboard
We would like to remind all of you to continue using BTW. We would  love for you to keep posting your WOD times and other training information on a daily basis because  tracking your performance and fitness improvements is foundational to the CrossFit system. Remember this is an awesome service that we pay for and that is FREE to you. If you are  inactive for 45 days or more, your BTW membership will be cancelled and all data will be erased. If you are new to the gym and would like to try it, please see the front desk. For more information about BTW  click the link below:
Kickboxing Athletes
Leo will not be here next week August 5 – 9 due to the Florida off-site training trip he is coordinating. All current kickboxing athletes are welcome to use the bags during that time.  He will leave WODs for you to do, if you are interested. If you have any  questions be sure to speak with Leo before he leaves.