Wednesday WODs - 9/10/2014

Hump Day has arrived!  Here are your Wednesday WODs...

Wednesday Aug. 10, 2014

CrossFit (6am/7am/10am/12:15pm/5:30pm)

Strength:

6 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk @ 75% 1RM C&J

21-15-9

Power Cleans 95/135

Wall Balls 14/20

EMOM 3 Mule Kicks

BEAST Bootcamp (8:30am-9:30am)

NEW CLASS!!  X-Treme HIIT: High Intense Interval Training at its' finest.... May include distance running, sprints, jump rope and Plyometrics

Yoga (6:30pm)

On-Ramp (7:30pm) – Snatch and OHS

Also, check out our awesome team pics for the First Responder Team Challenge that we are hosting on Sept. 27th to benefit Place of Hope at The Haven!  More to come for our other team tomorrow - Steve, Brew, and Derek.  And we still need volunteers!!  Talk to coach Rebecca if you can help out!