WOD for 09 SEP 2016

0500 and 1130 at the usual.


Julie. Don’t. Play.

I am pretty sore from yesterday so today is gonna be interesting…

Ryan is  continuing his week off wrecking shop and domination in preparation for his surgery next week. He hit a Back Squat at 320+ if I remember correctly. That is some good numbers for a guy who has been CrossFitting less than a year!


Warm Up:

5 rounds, 20 secs per station, of:

Ball Slam Rest 10 secs

Burpee Rest 10 secs

Hit ankle MOB and squat prep  as well.



7 Back Squats, pick load

Every 2 mins for 10 mins.



7 rounds for time of:

15 Push-ups

5 Clean & Jerks, 155/105 lbs

3 Muscle-ups


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