9 March 17

helena kb oh
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Reminder, no 5:30 WOD on Friday as we will be doing the CrossFit Games Open WOD @ 6PM

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Being a CrossFit Games Athlete is Basically a Mental Illness (Video)
 
What I Learned from Living with a Navy SEAL
 
The Best Hangar Steak
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WOD

 

LI Strength:

DB Thruster 4×6
Weighted Planks
 

LI Conditioning:

Partner WOD – AMRAP 12 minutes::
A) Row (meters)
B) 2KB Front Squat x 5 + Max 2KB Rack Hold
 
-Trade places once the kb’s are put down-
 

LII Strength:

Clean Deadlift & Shrug + Hang Power Clean + Power Clean
1+1+1, 4 sets
 

LII Conditioning:

Partner WOD – AMRAP 12 minutes:
A) Row (meters)
B) Deadlift x 5 + Max Deadlift Hold
 
-Trade places once the barbell is put down-
 
Rx: M – 225# | F – 153#
 

Category: WOD

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