Nutrition Prescription Seminar today with Coach K from 10:30 – 2pm.
4 SPOTS REMAINING!! Register: http://bit.ly/CFOIBNutritionSeminar
TEAM WOD
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell Ground to Overhead
10 Chest to Bar Pull-Ups
200 Meter Sprint
CROSSFIT MOMS
Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)
Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)
Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)