03/05/2016 Happy Saturday!

Friday Night Lights at CFS with CFO!  Don't miss 16.3 next week AT CrossFit Oakdale!!  Be ready for some F-U-N with this crew...

Friday Night Lights at CFS with CFO! Don’t miss 16.3 next week AT CrossFit Oakdale!! Be ready for some F-U-N with this crew…

WOD:

Run 800m
30 Power Snatch (95/65lbs)
15 Handstand Pushups
AMRAP 15min

Most people will probably only get through one round plus change on this workout. Everything is set so that you can keep moving at a high intensity with little rest during and between movements.

Use the runs to try push the speed. So often we coast on the runs, make sure to try to run hard!

It’s ok to practice and use abmats for height under the head during warmups, however today don’t do it in the workout. It is good for drilling movement patterns occasionally, but the shortened range of motion is not great for multiple reps.  If needed scale the load. Scale Handstand Pushups to DB Press today. Use a load that you can perform at least 8 or 9 reps in a row.

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