On Saturday, December 17 (same day as our Oyster Roast), the workout of the day is going to be a run to Gold’s Gym on Racine Drive. Not just a run… a run with dog or cat food to support Tim B.’s / Gold’s Gym Dog Food Drive to support Paws Place & Furever Friends non kill animal shelter’s needs.
At 10am, Saturday, Dec 17, run will start at CrossFit Wilmington and run the 2.4 miles to Gold’s Gym on Racine Drive with a bag of dog or cat food to drop off.
How large the bag is, is up to you. It can even be just a can (all workouts are scalable!). You can put it in a backpack, carry it on your shoulder, in your pocket (assuming it’s a can), or put it in a cart or wheel-barrel if you want.
Once you drop it at Gold’s, it’s up to you how you get back to CrossFit Wilmington. You can arrange for a pick up or run back.
“Ugly Operator” Day 2
Max Reps “Strict” Dead Hang Pull-ups
rest 2-3 minutes
AMRAP in 10 minutes of Sandbag Get-ups (80/60)
rest no more than 10 minutes then…
3 mile Run (our 5k course)
*Your goal is to finish the run with-in 30 minutes
2 Snatch Push Press @ 90% Snatch Max x 4 sets
Clean & Jerk @ 70% x 4 sets (1 minute rest between sets)
Snatch Pulls (pause at below the knee, above the knee, and mid thigh then explode upward) x 5 sets