Due to the Easter Holiday, we will be doing CrossFit Games Open WOD “13.4” this Wednesday 5/24/13. We will have the gym open during our normal hours but will start our first heat at 5:10 pm. Just 10 Min. after the live announcement of “13.4”! To get into the spirit of the workout we will stream the workout announcement live in our lobby area. Then on Saturday 5/30/13 we will offer our second crack at “13.4”. The TEAM WOD will be cancelled for that day, and instead starting at 10am “13.4” will commence. Sunday 5/31/13 (Easter) we will be closed, however check Facebook for possible availabilities. Moreover, we will still offer a normal programmed workout Wednesday morning and noon. We will also offer “13.4” Thursday morning and noon for those of you who cannot make it Wednesday night. Please do your best to make it Wednesday night! TEAM PRECISION is 5th in So Cal and 40th in the world currently! Two more weeks, lets make them count!!
WARM UP:
4 x 500 M. Row
On sets 2-4, Men try and maintain a 1:45-1:50 pace. Women 1:55-2:00. Do the best you can and have fun!!
SKILL:
3 x 5 Hollow Rock to Superman’s
Pair With
3 x 5 Hollow Taps / Bar Push Aways (Adjust skill based on level of progression)
LIFT:
Strict Press
5 @ 70%
5 @ 75%
2 x 5 @ 80%
WOD:
“OHH NOOO” (Named by Little D)
4 Rounds
30 Push Press (75/55) (65/45) (55/35) (45/25)
20 Pull Ups
400 M. Run
POST WOD:
Foam Roll
