Partner Interval AMRAP in 12 minutes of:
- 12 box jumps (24/20″)
- 9 thrusters (95/65#)
- 6 burpees
Reminder: Join us tomorrow (Saturday) for Pizza Helen. We’ll open the gym at 4:00 and the first heat will kick off shortly thereafter. We’ll supply the pizza, BYO beverages or any snacks you’d like to share. This event is free for all ICA athletes… if you haven’t signed up, please do so before 8:00 am tomorrow morning so we can order enough pizza. For anyone still in the dark, Pizza Helen is a WOD/social event consisting of 3 rounds of:
- eat 1 slice of pizza
- 400m run
- 21 KB swings (53/35#)
- 12 pull ups
Schedule Notes: People can do open make ups during the 7:30 open gym on Saturday morning or during the breakfast social with lululemon on Sunday (between CFFB and yoga).
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OLY WOD:
1) pause snatch 3×1 @ 50% then 3×1@ 60% – 3 second pause in catch
2) pause clean + pause jerk 3×1@ 50% then 3×1 @ 60% – 3second pause in both catches
3) Whichever felt better, work your way to a heavy single (no pauses)
4) 3 rounds for time of 10 clusters (115/75#), 15 pull ups
5) 250m farmer carry
7:30am
KTL (55;charger; stepup) / Luke L. (85) – 9+13