WOD and POSE

Not much to report today, full on lightning and thunderstorms this morning with a frost forecast for tonight - talk about a change to Fall weather.

Donna taught a Cross Fit total tonight and then we did the Catalyst workout:

Muscle snatch - to med-heavy single Matt: 135# Donna: 50#
3-position clean (mid-hang, hang, floor) - 65% x 3 sets Matt: 115# Donna: 35#
Push jerk + jerk - 65% (of jerk) x 3 sets Matt: 115# Donna: 70#
Met Con For time: Matt: 6:29 Donna: 10:48
20 burpess 5 kipping pull-ups
15 burpees 10 pull-ups
10 burpees 15 pull-ups
5 burpees20 pull-ups

Just a reminder, in conjunction with CrossFit Albany we are running a POSE running clinic in Albany on Saturday. Cost is $25 each, for more details e-mail either of us: dmalincrossfit@yahoo.com or mdysoncrossfit@yahoo.com