WOD 7.10.12

Sign it! Show your commitment!!!

A little update before the WOD. By now, you might have noticed a little bulletin board next to our barbells. We have started posted class sign up sheets. Please, as soon as you know your schedule/availability, sign up for every class you plan on attending. It makes planning and programming the WODs much easier for us, which in turn will make the class run much smoother. Another reason to get in the habit of signing up for classes is, as we start to grow in membership, we will be forced to cap the classes due to space limitations. Of course, the core X Four Three crew will get first dibs, but please try to make it a habit. Thanks!!!


One more announcement. This Saturday, July 14th. Class will be from 10:30 am-11:30 am due the the CrossFit Games going to the entire weekend. Thanks!!!


WOD time!

SKILLS:

Power snatch

Pull-ups

STRENGTH:

Front Squat

5-5-5

MET-CON:

3 rounds for time:

95# Ground to overhead, 10
200 yard shuttle (50 yard increments)

*There is a 3 burpee penalty if the bar is dropped/let go during the 10 ground to overhead each round. The burpees are to be done as soon as the bar is let go. Holding the bar for more than 3 seconds also counts as a drop/let go.

Post loads, time, and penalty burpees to comments.