Monday September 12th, 2016

September 12, 2016


Great job to all the athletes who competed in Rise of the South this weekend at Crossfit Boro.  HPA had a great showing.


Today we honor the men and women who lost their lives in the terrible events that occured on 9/11/01.  Always Remember.


MOD:  3 Position (Hip, Knee, and Floor) Power snatch 

This is a complex.  Perform the high hang, then the low hang, then from the floor snatch without the bar touching leaving your hands. You will have 15 minutes to work up to a heavy complex.  The expectation is that you get in at least 7 good attempts.


Form over weight on this movement.


WOD:  "The two towers"

110 Step-ups
partner hold plank

110 Step-ups
partner holds hang from the pull-up bar

steps are L+R=1

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