18.3 event will be this Friday night. Group warm up at 530. First heat starts at 6pm.

Monday 

Deadlift 

5x5

B)7 min amrap

10 Sumo Deadlift High Pulls 115/75

10 push presses 

Tuesday 

3 rounds 

800m rum

42 kb swings 53/35 (Russian)

24 single arm db OH lunges (total)50/35

12 pull ups 

Wednesday 

Snatch and OH Squat technique and working up to wod weight. 

B)10 rounds 

1 snatch 135/95

3 over head squats. 

Thursday 

Bench press 

5-5-5-5-5

B) Migdalia & Jelissa’s Bday wod. 

3 rounds 

60 double unders (120 singles)

25 hand release push ups 

60 sit ups

25/20 cal row. 

Friday 

“18.3”

TBD 

Morning classes will run as scheduled. 

No evening classes. Only the event and heats of 18.3 workout. 

Saturday 

Open gym 9-10am

10am Crossfit 

“18.3”

11-1pm

Open gym. 

Sunday 

Open gym 9-11am.