25 Nov WOD- Saturday, Nov 26

8:30am Lite N Tite
Skill:

HS hold practice

WOD:

20 min AMRAP:
10 renegade rows
15 OH sit ups w/ plate
20 DB thrusters
25 Pull-ups/ Jumping Pull-ups (no bands)
30 Box Jumps
35 2 arm DB swing
40 DUs/ 120 Singles

9:30 and 10:30 am Regular CrossFit
Strength:

5×8 DL @ 72-75%

WOD:

1000m row Buy-in
Then,
3rds
3 Rope Climbs/ 6 rope walks
9 Squat Snatch

Lv1: 65/45
Lv2: 105/70
Lv3: 135/95

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