Strength/Skill: 

img_6474

EMOM 15
Min 1: 8 KB/DB RDL
Min 2: 8 KB/DB Deficit Push-Ups @2111
https://youtu.be/C3AjDL7zGhs
Min 3: 30m KB/DB Farmers Carry

*choose challenging weight
*try to use same weight for everything
*scale push-up style as needed

WOD:
4 Rounds​
300m Row
12 DB Push Press​(45/30)
20 Hollow Rock

*60 sec rest b/w rounds
*try to increase speed each round

*

Please read these important notes for this weekend!

Both the main gym and the Pit will be closed this weekend as we are hosting a CrossFit Level 2 seminar on the 23rd and 24th.
But classes go on!  
*On Saturday, we will run a bootcamp style workout at Freedom Park at 8am and 9:30am
*On Sunday, we will run a track style workout at AG Middle School at 11am.  
*19.5 will be Friday’s workout for the gym this week b/c of the seminar.  Also note that we will be extending the deadline for this WOD until Wednesday 3/27, so that members participating in the gym open have to complete the workout.