Yesterday was the suffer-fest of the week.. and today is the sprint. At least that is how it should be approached. It is NOT the day to go heavy on the power snatch “because the Rx is ‘only’ 45kg”… but rather it is the day to go unbroken and all out. Again- think, “this is a sprint, it is supposed to feel this tough… but it is also supposed to be FAST!” I mean, when was the last time you had a WOD with ‘only’ 27 burpees?! PUSH PUSH PUSH.
Rich represents CrossFit Malibu on the 8th pitch of the East Buttress on Middle Cathedral- with views of El Cap in the background. One of the 50 classic climbs of Yosemite, this 11 pitch climb put Rich over 350 yards off the valley floor!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
15 calorie row
12 power snatch (45/30kg)
9 burpees
Post time and load
Thursday 5pm Open Training Hour
