CrossFit Alloy WOD for 9/27/2014 and Yoga

If you are coming to dinner tonight, it might be a long day for you with Industrial Athletics.  Between WOD’s, Yoga, and dinner, our members could be engaged from 10am to who knows when after dinner. Dinner will be at the James Street Castropub:  http://jamesstreetgastropub.com/.  Sounds like an amazing day to us.

10:00am – CrossFit Competition WOD
Strength:
Max Effort Power Snatch

MetCon:

Every Minute on the Minute for 10 Min:
Odd minutes:  Power Snatch, Hang Squat Snatch, Squat Snatch Complex (135/95)
Even minutes:  4 Muscle Ups

11:00am – Regular CrossFit WOD

Every Minute on the Minute for 14 Minutes:
Odd minutes:  3 Squat Clean Thrusters (135/95)
Even minutes:  6 Chest to Bar Pullups

12:30pm – Yoga with Janna Leyde