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.


(Squat) Snatch




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!


25-15-5 :


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


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