12.18.2013

Thursday 12.19.13

Kent's entry into our handstand photo contest!
Hey y'all there is a sign up sheet on the front bulletin board for all those interested in competing in the Garage Games hosted by CrossFit Motown on Saturday, January 11th. There are quite a few divisions, so all skill levels are welcome. Coach Sarah will be competing for sure and there are several others that mentioned some interest. Get your name on the board and get registered. Let's show everyone what we WCFM Warriors can do! More info on the competition here.

Additionally, this weekend Coach Jacob as well as several of our athletes are competing in the QCCF Christmas Classic. Shannon and Kate are trying to coordinate a carpool if anyone else is interested in ride sharing. More info on the competition here.

Quick terminology review:
"HANG" - the lift begins with the barbell "hanging" at the waist.
"POWER" - the lift ends with only a slight bend in the knees (no full squat)
"SNATCH" - the barbell travels from the start position to overhead with no stopping at the shoulders.

WOD
10 Rounds
Run 200 m
5 Hang Power Snatch (95/65)
8 total rope ascents 

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