October 9, 2017 51crossfit51@gmail.com

Workout of the Day 10/10/12

Photo by Kelbert McFarland Photography

51 Announcements
>Run to Honor Veterans DAV 5K
// Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51

Gymnastic Conditioning
(7 min cap)
Max Hold Negative Pull-up  (Negative Ring Row)
Rest 1 min between rounds.
*The negative pull-up hold starts with chin over the bar.  If you can hold the negative longer than 1 min, then add weight to your person.

Barbell Conditioning
Every Minute On the Minute for 6 Mins
Power Snatch@ 80% 1RM Power Snatch
Hang Power Snatch
Overhead Squat

Workout of the Day
For Time (15 min cap)
20 Deadlifts @ 135#/95# (115#/75#)
40 Wallballs @ 20#/14# (14#/10#)
20 Hang Snatches 
40 Wallballs
20 Shoulder to Overhead
40 Wallballs

*Post scores to BTWB.

“When embracing resistance becomes your norm, higher heights are always within reach!!”
       ~Breon Miles Ansley

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