Our first heat will start at 9:30 am on Saturday.  Everyone please arrive by 9:20 for briefing on the WOD.  If you are in the first heat we will notify you so you can arrive earlier to warm-up.  We will open at 8:45 am for warm-up. 


For those competing on Saturday:


Complete the following for no time component:
5 Snatches on the Minute x 5 Minutes @ lightweight
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ lightweight(little bit heavier than above)
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ light weight(little bit heavier than above)
Rest 3:00 Minutes
Last Set Work on Form and Tech.. x 10 Minutes




For those not competing on Saturday:


1 Round of the following:
3 Push press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
3 minute amrap
Row (80%/90%/100% for respective minutes)
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
5 minute amrap
20 abmat sit ups
20 M Bear Crawls
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
AMRAP 3 Minutes of:
Row(80%/90%/100% for respective minutes)