200312 - ANNOUCEMENTS!!! Please read!!!

1) If you’re sick...pretty please don’t bring it to the gym, take a few days off until you’re better! Wipe equipment, wash your hands, be smart! 👏🏼

2) NO OPEN GYM or BARBELL CLUB on Saturday or Sunday!

3) Our competition (Stephen, Lo, Madi, and Dana) is on Saturday at CrossFit DNR and we’d love a cheer squad! Here’s our heat times:
💪🏼 Workout #1: “Snatch Ladder” - 9:27am
💪🏼 Workout #2: "Code Brown" - 11:45am
💪🏼 Floater: "Ride together Row" - 1:01pm
💪🏼 Workout #3: "Ride the Lightning" - 2:00pm

4) BEER & BURPEES!!! This Sunday at 10am come have St. Patrick’s Day fun with us! Good beer, OJ, and cookies will be provided for spectators! Wear your green and come enjoy the show! 💚🍀

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QOTD - Skill you think everyone should have?

WARM UP - 20 Calorie Row/Bike/Ski
SA Pinch Plate Carry
Banded Steps
KB Figure 8 / Around the Globe
Down Dog Leg Lift

COACH PREP - Partner Core Stability Prep (Banded Planks)
Review each movement light

T2B Practice - Partner Push Down Drill/Target Practice
Strict/Spotted Kipping

WOD -
A (Competitor)
AMRAP 12:
1 R. Suitcase DL 70/55
1 Russian KB Swing
1 L. Suitcase DL
1 T2B
(Add one per round)
GOAL = 11 Rounds

B (Performance)
AMRAP 12:
1 R. Suitcase DL 55/35
1 Russian KB Swing
1 L. Suitcase DL
1 T2B
(Add one per round)
GOAL = 11 Rounds

C (Health & Fitness)
AMRAP 12:
1 R. Suitcase DL 35/25
1 Russian KB Swing
1 L. Suitcase DL
1 Weighted Knee Raise or Weighted V-Up
(Add one per round)
GOAL = 11 Rounds

BUY OUT - Accumulate
100 Med Ball Mountain Climbers
2 minutes of elbow plank