August 19 2016

DGA!!! I wanted to start this week off by saying congratulations to everyone that competed at Rumble by the River. CrossFit DGA had the most participants of any facility. I am so grateful for what we have all created. Thank you to everyone for your continued support but most importantly thank you for believing in yourself and also for challenging yourself. Thank you again for another great week of fun, fitness, and family.

Fitness:
A. FS 4 x 5 (5 sec pause in bottom; no bounce) rest 90-120 sec (HWFLW)**Note changes in tempo
B. SA FW x 1 min per side x 4 sets
+
EMOM for 15 min
1 min 10 DB Thruster
2 min 35 sec shuttle run
3 min 30 DU
+
Stretch Cool down

Competition:
“Battery work”
A. Snatch (squat) 2 singles EMOM for 10 min-mod heavy- all reps should be perfect and no misses
**Masters men sub cleans
B. Back Squat 3 reps EMOM for 8 mins-mod heavy- no misses
+
For time
OHS 21-15-9 #95/65, 115/75, 135/95 masters men #75,95,115
C2b PU 15-10-5
200m run