WOD: Monday 23/03/2015

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Strict Press
3 - 3 - 3 - 3 - 3

7 Mins to build to a heavy Shoulder to Overhead

then:

For Time:
Buy In With:
Row 70 Cals

5 Rnds of:
10 Burpee Box Jumps (20"/24")
10 Thrusters (30kg/42.5kg)

Buy Out:
10 Shoulder to Overhead from above

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets