„HAPPY BIRTHDAY NIKI“

Niki you are a true Ambassador of CrossFit Salzburg! I want to say thank you in the name of our Community for who you are and what you mean to our CrossFit Community. Couldn´t imagine this Gym without you. Even if one feels sore as hell on a cold, rainy day at a 7am class and a day seems to bring nothing good, Your mouth and Your pure presence will do to get ones motor started. Thanks Niki for being part of our Community, WE LOVE YOU, may all your Ring Dips be quick and deep. Your CrossFit Salzburg Family! 

(Unfortunately the foto upload failed, lucky you Niki! I will print it and post it on the Gym Board ; )

Trainer warmup 10 Min.

Skill/Strength: Split Snatch/Ring Dips (Chris said Hi, Niki!)

Competition:

1A: 3-3-3-3-3 work up to a heavy triple Split Snatch. No Drops, control your load!

1B: after each Snatch Complex perform 5-10 Ring Dips. 

Fitness: 

1A: 3-3-3-3-3 work up to a heavy triple Split Snatch.

1B: after each Snatch Complex perform 5-10 Ring Dips. scale with bands as needed.

then

10 Rounds for Time

3 Split Snatches 60/40kg reg. Standard

10 WallBalls 10/6kg

Fitness:

10 Rounds for Time

3 Split Snatches 40/20kg

10 WallBalls 10/6kg on target

Score: Time, Time Cap. 20 min. absolutely no drops on this WOD.