WOD: Friday 27/03/2015

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.5 - 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 15.5 - GO TEAM BLUE LAKE CROSSFIT!!
DON'T FORGET: AFTER PARTY!!
INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Muscle Up Transition Practice + Ring Dips

then:

5 Rounds of:
In 2 Mins:
Run 200m and in remaining time hold a plank
Score is total time held in plank
Rest 1 Min between efforts.

Extra's:
Strict Pull ups
3 x 5 reps

Post times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets