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Saturday, January 14th

1/13/2017

 
CrossFit @ 9:30 & 10:30AM

Team WOD
In teams of 3, complete:
16 rope climbs
3000m row (250m intervals or 4 row per teammate)
90 S2OH (Perf: 135/95lb)
3000 row (200m intervals)
*split/partition rope climb and S2OH reps anyway **cycle through row intervals in a constant order, 1-2-3, 1-2-3, 1-2-3, 1-2-3.

OLY Foundations @ 10:30AM

A) 3 x 5 - Snatch Lift off + deadlift
with 10 DB strict press in between sets
B) EMOM 8:00
Scaled: 1 Segmented Power Snatch (3 sec pause below knee and above knee)
RX: 1 Segemented snatch (3 sec pause below knee and above knee) 

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CrossFit Power Grid
1333 8th Street
Oakland, CA 94607

(510) 985-9854
CrossFitPowerGrid@gmail.com
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  • START HERE
    • Get Started
    • Schedule
    • FAQ
  • About Us
    • What Make Us Special
    • Success Stories
    • Our Team
  • Programs
  • Blog
  • Members
    • Triib / WOD
    • Appointment
    • Membership Hold Request
    • Membership Cancellation Request
    • Services
  • Drop-In