Saturday 160430

TEAM UP FOR EMILY! *Option B is not listed below

WOD 1:
Working in a relay each person will complete the following before the next person can go. Order will be F, F, M, M.
For time:
9-6-3 Reps of:
Hand stand push-up
Hang power clean, 135#(95#)
Bar facing burpees

WOD 2:
For time:
1 pair F, M must go through, followed by second pair F, M. Time ends after 2nd pair finishes.
50 Double unders (each person performs)
30 Toes to bar while partner hangs
30 STO while partner holds overhead, 135#(95#)
30′ Walking lunge with weight in front rack

WOD 3:
For time:
In M, F pairs
18 Reps
Partner DL, 315#
Sync C2B pull ups
9-9 Reps
Partner DL
Sync C2B pull ups
9-6-3 Reps
Partner DL
Sync C2B pull ups
6-5-4-3 Reps
Partner DL
Sync C2B pull-ups

Post times to comments or BTWB

Another baby update!! We would like to introduce Cora Marie Smith, daughter of Melissa and Dan! Cora was born 4/22/16 weighing 8lbs. Mom and baby are doing great, just a bit sleep deprived!

Another baby update!! We would like to introduce Cora Marie Smith, daughter of Melissa and Dan! Cora was born 4/22/16 weighing 8lbs. Mom and baby are doing great, just a bit sleep deprived!

WHAT’S HAPPENING AT VERVE?? – the answer is A TON!

-Sprint free trial has ended.  Quick reminder, if you want to add it to your membership, please e-mail info@crossfitverve.com and we will get it added.

-Next Free Intro Class is Tuesday, May 10th @ 7pm!  Tell you friends, it is a great intro to either the regular WOD’s or Sprint classes.

-Everyday Warrior Team Battle Series begins May 30th and we will be performing the workouts EVERY SATURDAY! Follow this link for more details or to register.

 

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