Saturday Hours:
9:00 AM – Oly Club
10:00 AM – Team Wod (We will be starting sharp tomorrow!)
11:00 AM – 12:00 PM (Open Gym)
*For those of you interested in attending the Hood Family funeral for Jade you can find all the info here and on our events page. https://www.fundraise.com/babyjade
**ALSO DON’T FORGET ABOUT THE C.A.L. SATURDAY NIGHT LIGHT’S COMPETITION IN THE EVENING AT TEAM CROSSFIT WOODLAND HILLS. COME OUT AND SHOW YOUR SUPPORT!!!
Crystal and Mike Compete at 4 and 6 pm!!
WARM UP:
400 M. Run
Then:
2 Rounds
10 Inch Worms
10 Pass Throughs
10 OHS
SKILL:
7 Min. of Kipping Work
-Gymnsatics Kip
-Butterfly
-Hollow Taps
LIFT:
Dead Lift
3×5 @ 80%
WOD:
“THE GATES OF HELL”
For total time: (20 min cap)
400M Partner Carry
With remaining time teams must complete:
40 Hand-stand Push-ups
80 Deadlifts (275#/ 185#)
100 Toes to Bar
120 Wallballs (20# → 10’ / 14# → 9’)
“GATES OF HELL” (MODIFIED)
400M Partner Carry
With remaining time teams must complete:
40 DB Push Press (25#/15#)
80 Deadlifts (225#/ 135#)
100 Toes Above Hips
120 Wallballs (20# → 10’ / 14# → 9’)
*WE WILL SCALE WOD ACCORDINGLY TO EVERYONE SO DON’T WORRY!
POST WOD:
Coach’s Stretch
