Friday

I know you guys get anxiety and have nightmares if you don't see what the WOD is for the next day.  So to start your Friday off right, it's up early. 

1. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

2. SkillsEMOMx6:
3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

Weekend Events:

-Team SuperFit in Hampton at CrossFit Stimulus this weekend.  Andie and Chassity are going to be competing as a team so if you have time please go cheer these two badasses on. 

-USAW American Open national weightlifting meet in Washingotn D.C. at the Washington Hilton Hotel.  If you're in the area tickets are $5 for the day.

Also...

-Ugly Sweater Christmas Party at the gym Dec 20th!! Make sure to put that in your calendar :D

-Jan 10th Tom Sroka will be coming, the link to sign up is on the right hand side of this page. This would be a great Christmas gift :) If you need more work on your snatch and clean and jerk I wouldn't miss this seminar! It's $120 which is such a great deal, most are over $200. Tom works with both Kenny and Jackie on their lifting programming. http://www.thestrengthagenda.com/crossfit-unrivaled-weightlifting-clinic/