Incentive to hang

Some serious incentive involved in today's workout.. The longer you hang the less you run!

Today's WOD

A.) Power Snatch 

2reps x 5 sets @ 75% max

B.) Metcon

Dead hang on pull-up bar -

0:00 - 1:00 = 1000m run

1:00 - 2:30 = 800m run

2:30 - 3:00 = 400m run

3:00 + = no run

At 3:00 on clock workout starts - complete:

50-40-30

Wall ball 20/14

Walking lunges in place (total)

Double unders

Shane F. Clean n Jerk 300# tonight. Snatched 245# last week. Both lifts up 25#'s in 3 months. That's gainz folks.

#HYPEweightlifting

CrossFit HYPE / HYPE Weightlifing Gym. Boca Raton's Elite Fitness Facility East of Mizner Park close to palmetto park beach