Friday – 170714

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ANNOUNCEMENTS

  • Outside the Box w/ Coach Adam
    • What: Volleyball, Cornhole, BBQ, etc.
      • Bring your own meat and a side to share
    • When: Sunday, July 16th @ 2pm – 7pm-ish
    • Where: Anderson Park, 44th & Field

SWOD

5 sets of:
Hang Squat Snatch x 1 rep @ 75-80%
– rest 2-3 minutes between sets
– keep same weight for all 5 sets

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

5 rounds of 2 minutes of work followed by 2 minutes of rest, for total reps of:
Row 300m
Max reps of Overhead Squat (95/65)

 

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