New News: 
- This Saturday we will be venturing to Crossfit Klew to participate in their annual local hero workout, "Appuzio." This will be our third year going and as always we would love to have a great showing. If you intend on dropping in this weekend, please send Klew an email confirming your arrival(sooner rather than later) so they can get heats and numbers squared away.
Addition: On Saturday: Klew will be writing a check for 50% of their in store purchases towards the Appuzio foundation. Show up ready to get some swag. 

Power Snatch Warm-Up

Extra Warm
10 Minutes to find: 
Heavy 3 Rep Turkish Get-up (each side, KB/Dumbbell Only)

E2MOM for 5 Rounds: Bench PRASS
1: 75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps
4: Rest
5: 30% x 30 Reps

Beat the Clock!
Every 1:10 for 11 Rounds
9 Power Snatch (75/55)
6 Burpee Box Jump Up and over

4x banded Tricep extension (until failure)