8/30/2012 Thursday | CrossFit Dupont Washington D.C.CrossFit Dupont Washington D.C.

Tex | 29.08.2012

“There is no wrong time to do the right thing.”
-Charles M. Blow

Announcements!:

-Paleo Pot Luck, Friday, August 31st- 7pm at 2121 Bancroft Place!
-Closed, Monday, Sept. 3rd for Labor Day.
-No more Friday 7pm classes beginning Sept. 7th
-Final Unicorn Mascot Pole! Vote here! Final results will be announced SEXY Friday!

Practice for 10 Minutes:

Muscle Up

SWOD:

Squat 3×5- add 2.5/5# from last workout

DWOD:

Complete as Many Rounds as Possible in 8 Minutes of:

7 One Arm DB Power Snatch- Right
7 One Arm DB Power Snatch- Left
Sprint 1/2 Gasser

Post loads and reps to comments.

4 Responses to 8/30/2012 Thursday

Zach F-B says:

August 30, 2012 at 9:27 am

Skill Practice:
Muscle up work. Trying weighted muscle ups. Struggled with 10#. Then worked on string multiple kipping and strict to forward roll to strict.
SWOD:
3×5@190 – This linear progression thing is fantastic.
DWOD:
5 rounds + 6 right using 50#

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