1.31.14 WOD

Athletes, a few things, first don't forget that we will not have a Friday intro at 5:30 nor will we have a Saturday WOD. We will all be at the box bright and early to cheer on all the athletes competing in the Atomic Throw Down. The first WOD will kick of at 9:15 and this will go until around 3:30. If you are a NSXFit athlete please remember to wear your NSXFit gear and rep our box! 

If you are a Atomic Throw Down Judge just a reminder that we will be having a judges meeting tomorrow night at 6pm. You may also pick up your judges t-shirts. If you miss this meeting you will have another opportunity to attend a judges meeting on Saturday at 8am.

We will also be having an adult get together after the Atomic Throw Down!!! Byob and for food we are going to pitch in on pulled pork from Texas Roadhouse.The event will be immediately following the Throw down. If you have questions get with Coach Mary 509-528-6544

ATTENTION COMPETITORS:
Atomic Throw Down check in begins at 7:30AM.
Athletes/Judges meeting begins at 8:00AM.
Team Event 1 begins at or around 9:00AM.

Strength: 

Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Strict Chin Ups 3 x max reps

Collegiate

Overhead Squat 2, 2, 2, 2, 2, 2

One Arm DB Rows 3 x max reps (AHAP)

WOD:

3 Rounds for time:

6 KB Swings 53/35

6 KB Snatch (L) 53/35

6 KB Snatch (R) 53/35

15 Knee to Elbows 

15 Squats 

8 minute time cap.

Competing Athletes: 

Rest and recover for Saturday. I recommend doing some mobility and rolling out. I don't recommend doing any WODs unless you absolutely have to.