Main – CrossFit Group WOD

GIVE Blood today!!!! Place Maillardville Community Centre – 1200 Cartier Avenue
1:00 PM – 8:00 PM. Meet at the gym around 1PM and we’ll go bleed. Then we’ll use the new Airdyne. 😛

400m Run – Coach Led (No Measure)

Followed by Dynamic Stretch

Bare Barbell Warmup (No Measure)

Coach led barbell warm up, start with clean drills, up and down, high hang, scare crow, pull 1 to 2, etc, then move to snatch drill, sots presses, muscle snatches, up and downs etc

Power Clean (20 Minutes to work up to a heavy. No squat.)

10082014 OH Lunge/KB Swings/Lateral Jumps (Time)

3 rounds for time of:

50′ Single KB OH Walking Lunges (left) 32/24kg

25 KB Swings 32/24kg

50′ Single KB OH Walking Lunges (right) 32/24kg

25 Lateral Jumps (over 12″ hurdle) / Performance & Fitness 25 / 12 25 /12 rep scheme / 18 min cap everyone