December 9, 2014 Announcements: This Saturday is the finals of the SCFL competition, and the Showdown. Pandemic has 2 teams finishing out their series and they have been doing amazing. Lets be sure to show them our support this weekend. We are also looking for volunteers, so if that is something you can do, please sign up on the whiteboard. The Showdown will be taking place between events at the SCFL on Sat., where 8 elite level local athletes will be throwing down, and the winner will take home $2,500 cash. It will be great to host such great talent in Pandemic. Be sure to check it out! CrossFit: 3 Rounds: 10 Walking Lunges Max Effort Strict Ring Dips (Add weight or bands to get 10-12 Reps) :30 Sec L-Sit WOD: 12 Min AMRAP Bear Crawl the Grid 10 Burpee Box Jump (24/20) Bear Crawl the Grid 10 Deadlift (185/135#) Cool Down: 3 Rounds 1 Min Easy Row :20 Sec L-Sit 1 Min Hamstring Stretch Athlete Development Program: Strength: 3RM Hang Snatch WOD: 12 Min AMRAP Bear Crawl the Grid 10 Burpee Box Jumps 24/20 Bear Crawl Grid 10 Hang Power Snatch (95/65) Cool Down: 3 Rounds 1 Min Easy Row :20 Sec LSit 1 Min Hanstring Stretch
Posted on: Tue, 09 Dec 2014 06:00:14 +0000
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