The above is a good shot of Coach Ed and his regular 0530 crew.  For those that don’t know, Ed’s last day of coaching will be this Friday and his going away WOD will be Monday, 29June at 0530.  So, please fill up the Friday class as well as Monday’s to say goodbye to an awesome coach!

S/S/S:

Make up M/T/W

Or…

Snatch High Pull

5×3

As heavy as possible

Video courtesy of Paradiso CrossFit

WOD:

15 AMRAP:

15 Burpee to Plate 45/25

15 Plate to Ground-to-Overhead

15 Cal Row

Post score to Comments

Video courtesy of Wally Jones.

For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate.  Don’t need to go overhead like in the video.

Video courtesy of CrossFit Birmingham

Plate G2OH – Some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.