150209

I know what you are saying.  Thrusters and burpees, didn't we just do that?  Yes, we did.  But this will be a lot more fun.  A conversational pace means that your heart rate should be controlled.   The point is to work at pace that will still allow you to do as many reps as possible, but the work is being down at a controlled pace.   Breathe, take a step back from your reps then get back at it.  If you can speak, you should be moving.

In honor of @sasilverman classes took on "SAS" this morning. Thank you for everyone who came and the guys that stuck around to knockout this beast of a WOD. @yung__phil @thebugaleshow #sas #crossfit #crossfitsandbox #santamonica #coffeandbarbells #coffeycrew @crossfitsandbox #CFSBX

150209

Weightlifting
Complete 1 set of the complex, rest 1 min then complete a max effort set of chest to bar pull-ups.

A. Snatch Balance + Overhead Squat (4 x 3 + 5 OHS)
4(sets) x 3 (snatch balance) + 5 (overhead squat)
this is a different complex than the previous weeks.

B. Chest-To-Bar Pull-ups (4 x ME)

Conditioning
10:00 AMRAP:
25 Burpees
25 Thrusters (65/45)

stay at a "conversational" pace.  athletes will rest 1 min before the start of the second met con

5:00 AMRAP:
10 Target Burpees
10 Thrusters (95/65)


Fast as possible.  PUSH IT PEOPLE!!!