Intermediate & Advanced WODs: Thursday 120503

Thursday 120503

Intermediate & advanced WODs at HR:00 and HR:40
“Hope”
Three rounds of:
Burpees
75#/55# Power snatch
Box jump, 24″ box
75#/55# Thruster
Chest-to-bar Pull-ups

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Cash-out time at yesterday’s lunch class (thx, Heidi, for the pic!):

Experience the CMC Pit at CFNYC this Sunday, May 6th @ 2pm @ 28th St.
Does altitude training really help athletes?
How to throw a shrimp boil / How to make a better chicken soup
Mental state and competition performance
“So you say I ‘look big’? You ain’t seen nothin’ yet!”
You can’t really know what you want until you know you don’t know what you want

Here’s what’s on tap for Friday’s intermediate and advanced WOD classes at HR:00 and HR:40:
A: Front Squat 5×3
Back Squat 1×20

B: 5 times:
1’ double-unders
1’ rest

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