WOD May 23, 2013

*** ATTENTION!!! MEMORIAL DAY SCHEDULE AND EVENT ANNOUNCEMENTS***

SCHEDULE FOR MEMORIAL DAY…

MONDAY THE 27TH

9 am Metcon

10am WOD

11 am Metcon

4:30pm WOD

5:30 Metcon

***Event this Weekend***

Come help us kick off Memorial Day weekend at the Hard Rock Pool this Saturday!

Our own SinCity CrossFitter, Andy Gil, will be dropping the beats at Breathe Pool and Lounge at the Hard Rock Hotel and Casino!

We have a cabana for all SCCF members from noon to 5pm! Wear your SinCity gear and get in free along with a free drink ticket!

Workout of the Day

“Wolverine Complex”

5 rounds for max weight of:

5 sets of the following complex –

Hang powersnatch

Overhead squat

Snatch balance

Hang squat snatch

Rest as long as needed between rounds.  The round is a fail if you drop the bar.  Rest in any position except on the ground.  There is no time component.  Try to increase loads with each round.  Post loads to beyond the whiteboard.

.

Metcon

4 rounds for max reps:

In 4 min, AMRAP of:

4 Goblet squats 53/35

8 Kettlebell swings 53/35

12 Situps

rest 2 min between the 4 min rounds.

 

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