Wednesday 7.20.2016

Earned kids embracing the suck!

Earned kids embracing the suck!

The 2016 CrossFit Games Events (So Far) - [LINK]

UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

Weightlifting Wednesday

Against a 30:00 Clock:

[0:00-9:00]

Every :90 x 7 sets:
2 Squat Snatch (~80%)

[13:00-22:00]

Every :90 x 7 sets:
2 Squat Cleans + 1 Jerk (~80%)

[26:00-30:00]

AMRAP 4:00
1 Snatch (135/95)
3 Clean & Jerks (135/95)

Secondary Focus

1. 5 Rounds:
1:00 Row
-1:00 Rest-
:30 Bike
-:30 Rest-

2. 10 sets:
2-3 Unbroken Muscle Ups

3. ROMWOD

Gatorz Sunglass - Made in the USA