Strength:
15 mins working on
1 Drop Snatch + 1 Snatch Balance + 2 OHS

WOD:
Slate Day 2017
New Slate day WOD. For the past couple of years we have chosen a workout to repeat every three months throughout the year. We do this because we want to be able to see and track our progress through test/retest principles. It can also be helpful to focus your attention on various aspects that you find challenging. Yes, CrossFit has about a bajillion things to focus on, so Slate day is way to narrow it down a bit.

This year the workout is:

2 rounds for time of:
L3:
50-calorie row
15 handstand push-ups
50 double-unders
Rest 2 mins
6 mins to establish 1 rep Thruster max
L2:
40-calorie row
15 handstand push-ups with 1 abmat
40 double-unders (80 singles ok)
Rest 2 mins
6 mins to establish 2 rep Thruster max
L1:
30-calorie row
15 handstand push-ups with 1 abmat 4-in. Riser (4 wall walks -or- 15 Pushups w/HR)
30 double-unders (60 singles ok)
Rest 2 mins
6 mins to establish 3 rep Thruster Max

Want to look at the 2015 & 2014 Slate Day WOD? They’ll be up on the board at the gym to see what we tested the past couple of years.