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Hard and Fast

16
Nov

Hard and Fast

Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Wednesday 111710 — – Click Here For Today’s Schedule 
Snatch

12×1
–Rest–
21-15-9 Reps For Time:
DB Push Press (40/25)
Burpees

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do 12 Snatches.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Snatch should be received in a full overhead squat.

*SURVEY QUESTION OF THE DAY*
Have you noticed the new “Meal of the Day” widget?  Have you tried a recipe yet?

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Watch and learn
[youtube]http://www.youtube.com/watch?v=L0qUIn4BwWM[/youtube]

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