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August 14, 2014

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Tomorrow is the last day to reserve your ticket for our CrossFit day with the Athletics! Reserve your ticket, your shirt and sit with us in the CrossFit Davis section! Let us know by tomorrow. [/creativ_alertbox]

crossfit day

Skill

3 Rounds not for time

3 Wall Walks
:30 Seconds of Hollow Rocks
Max Set of Ring Dips

Take as much a time as you need to between movements but put your longest rest after your max set of ring dips.  Walk as far as you can up the wall and return to the ground under control! The dips can be done with a band or on the parallel bars or as bench dips.

WOD

3 Rounds For Time

21 Burpee Bar Hops
12 Power Snatch 135/95lbs

Workout notes: Remember that a two footed jump over the bar will be the most difficult version of the burpee and constitutes a similar motor recruitment pattern to the snatch! Scale that to step over burpees if you are worried about safely making the jump.  The snatch is largely considered our most difficult movement so practice efficiency as you get fatigued.  Dropping under the bar should be automatic as you get tired!

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