Strength: Backsquat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)
Strength Accessory: Practice Snatch & Hang Squat Clean
WOD: Hero WOD: “Tommy Mac” – 25 min cap
2 Rounds for time:
12 Burpees, 12 Thrusters (115/75)
12 Burpees, 12 Power Snatch
12 Burpees, 12 Push Jerk
12 Burpees, 12 Hang Squat Clean
12 Burpees, 12 OH Squat
Scaled version:
2 Rounds
12 Burpees, 12 Thrusters
12 Burpees, 12 Power Clean
12 Burpees, 12 Front Squat
12 Burpees, 12 Push Jerk
OR SKILL PRACTICE FOR THE CrossFit OPEN WOD!!
We will meet Friday Night at 5pm for the first WOD!
If you are not entered in the competition there is still time!!!! :-)
Everybody is welcome to cheer and support!! See you there!
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