March 18th

It was probably the nicest day of the year so far and we took full advantage of it today. The sun was out, the doors were open, and the music was bumpin! We took a page out of the recent sectional and had a sandbag sprint for time during our skill session! During the 6:30 strength and conditioning session one of the best Crossfit coaches in the game Doug Chapman from Hyperfit USA popped in and helped some of our newer guys out with the power clean! He showed us some tricks on how to loosen our wrists and shoulders up to rack the bar, and how to keep the bar path close to the body! He did an amazing job teaching all this with his arm in a sling from a recent surgery! Thanks Doug!

Strength-
For Time
150 m sandbag sprint- 75/30

3X10 Barbell Roll out

3×5 Deadlift

WOD
“Bar Hoppin”
10 Deadlift 275/155
50 bar jumps*
8 Deadlift
40 bar jumps
6 Deadlift
30 bar jumps
4 Deadlifts
20 Bar jumps
2 Deadlifts
10 Bar jumps

* Bar jumps are simply lateral hops over the center of your barbell