WOD: Friday 13/03/2015

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.3 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.3 - GO TEAM BLUE LAKE CROSSFIT!!

Play around with:
Roll to Candlesticks
Freestanding Headstand Holds

then:

Complete for time:
50 Wall balls
40 KB Swings
30 Power Cleans
20 Pull Ups
10 Handstand Push Ups

Every 2 Mins complete 10 Overhead Alternating Lunges

Time Cap - 20 Mins

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins