*Friday Night Lights* – Triple 3 Style
On Friday October 7th the 6:30pm class will be cancelled and we will be hosting a special Friday night WOD- Triple 3. Triple 3 was an individual WOD in the 2014 CrossFit games and consists of a 3000M row, 300 double unders, followed by a 3 mile run. The WOD will not be done in CrossFit classes that day – we will only do it at 6:30pm. Any and everyone are welcome to come out to give it a shot! CFH will provide beer afterwards for anyone who wants to hang out!
Skill WOD
For 12 minutes…
Min 1: Accumulate 20 seconds in L-sit (use dip bars)
Min 2: 6 single arm DB or KB Rows (use a bench, 6 each arm)
Min 3: 4 Version 2 Inchworms with a 5 second hold
WOD
In 10 Minutes…
10 Power Cleans
30 KB swings
30 DB Shoulder to overhead
30 KB Swings
Max Power Cleans
Score = total power cleans
Fitness: 115/75 (35/26)
RX: 155/105 (53/35)
RX+: 185/125 (70/53)
Hugh stretching out that front rack position!