The above WOD will be the “We Got Your 6” WOD for Abby, happening at BufBoi Saturday morning from 0800-1000.  The event is to help End Childhood Cancer.  Please come out and support this effort.  $10 donation at the door.  Click on the above pic for the address or ask Coach Sherri.

S/S/S:

(Squat) Snatch

3@75%

3@80%

2@85%

Sets start every 2 min

 

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Second time on our Squat Snatch this cycle.  Weights get a bit heavier, so focus on keeping good form!

WOD:

25-15-5 :

Toe2Bar

Hand-Release Push Ups

Air Squats

Should be a good sprint WOD, but make sure you are getting full range of the movements in each rep!

 

Scaling Options:

Toe2Bar -> hanging knee raise

Hand Rel push up -> push up off bench

Air Squats -> to depth

 

Cool Down:

Cobra to Downward Dog x20 (slow)

 

Oly Wall Stretch

Video courtesy of Paradiso CrossFit