WOD

strength Front squats 2×5 75% 2×3 80% 3×1 90% Overhead squats 5×3 75% across Olympic 5×3 high hang cleans “green beer, lots of cheer” Emom clean pull up ladder 1 clean (95/65) 1 pull up 2 clean 2 pull up 3 clean 3 pull up Etc…

“Green Beer, lots of cheer” 5×3 high hang cleans EMOM clean pull up ladder 1 clean (95/65) 1 pull up 2 cleans 2 pull ups 3 cleans 3 pull ups Etc….

Crossfit Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24″ bo

Hey guys if you need any Fitness apparel or gear the links for the Reebok Fitness store and Rouge Fitness can be found here. Jump ropes, wrist wraps, sick clothing etc…..

To those who are competing in the open we are going to run 13.2 on Friday starting at 4 30pm. This will give one extra day to see if there are strategies we can come up with to better your scores!

Rest Day

50 dus 25 wall ball 10 pull ups 3 rounds for time Remaining class Practice rope climbs

10×1 first pull clean and jerks 60 second rest between each superset 3×3 push press 3×5 bent over row Back squats 2×5 75% 2×3 80% 3×1 90% 2x400m run rest 1 minute between each 2x400m run rest 1.5 minutes between each 2x400m run rest 2 minutes between each each run should be performed with the

Back squats 2×5 75% 2×3 80% 3×1 90% 2x400m run rest 1 minute between each 2x400m run rest 1.5 minutes between each 2x400m run rest 2 minutes between each each run should be performed with the attempt to beat the last run time.

Sorry guys our dearly loved yoga instructor hurt her back so yoga is cancelled this evening. Lets hope she is okay and returns soon! Thanks GSCF STAFF