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Skill
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Handstand Push-ups
We haven’t seen them yet. You think they might show up in 16.3? If they do you’ll be ready! We’ll drill the skills for the kipping HSPU.
If you have HSPUs down, complete:
4 Max Rep sets at a deficit greater than the one you used on 2/22/16. Rest 1:00 between attempts.
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WOD
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Complete for time:
21 – 15 – 9
Kettlebell Swings, 70#/55#
Burpees
Pull-ups
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HSPUs for days!
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What You Need to Do This Week
1. If you’re doing the open and you completed the workout this week you’re not done. You still need to log into the CrossFit Game site and enter your scores by 6pm tonight! Do not wait until the last minute to do this. Technology can suck, you don’t want to miss out so do it now. (Note: Evolve has Wednesdays at 6pm to validate scores. We won’t wait this long, but we have to validate your score for it to show up on the leaderboard. Be patient, it will be there.)
2. WEEKLY CHALLENGE: This is for everyone! However, if you’re on an Intramural Team, you have to do this to get your points. This weeks challenge is:
Max Row in 3:00 (meters)
You have until the release of 16.3 at 6pm on Thursday to get this done! Be sure to put a check mark next to your name to get credit for your team!
We also have some good news for some of you. Because each week we’ve had some of you show up wanting to do the open workouts after they’re announced on Thursday nights, Coach Jeff as offered to run this Thursday night chance through the end of the Open. However, here’s what we ask. We’d like to reserve this for those who are unable to do the workouts on Friday and Sunday. If you can do it on the regularly scheduled days please do. This helps us with logistics so much, you really have no idea. Help us out!
Here’s what you need to do to do the Open WOD on Thursday:
Let us know ahead of time. This means before you show up.
Arrange for one of the Evolve peeps to judge you. We can help with this, but we don’t want to put folks on the spot who just came expecting to watch the reveal.
Get warmed up and be ready to go at 7pm.
Again, please help us with this so it goes as smoothly as possible. Thanks!
