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  • Writer's pictureCoach Rob

WOD for Monday 240226

3 Days Until the Open! We will be having our annual Friday Night Lights Open WOD's every Friday for the next 3 weeks. This means Friday's WOD will be the announced WOD put out by CrossFit to test our fitness. For those elite athletes, this is their first step in their journey to compete for the title "Fittest on Earth". For the rest of us, this is a great annual measuring stick to see how we've progressed.

I highly recommend signing up and participating.

Friday evening classes will be a combined format where you show up and sign up for a heat to participate in. We will also need your help judging and cheering on your friends. It's a great time to test yourself and enjoy a workout.

Like always, we are just trying to get in better shape and have a good time doing it. Some will take it more serious than others. Regardless, you be you. Come, work out and have fun!


OMELETES

15-12-9-6

Calorie Echo Bike

Deadlifts (155/105)

Strict Handstand Push ups

*Women’s Calories: 12-9-7-5


-OR-


2 sets:

5-4-3-2-1

Deadlifts (275/185)

Wall Facing Strict Handstand Push Up

-rest 3 minutes b/t sets-


STRENGTH

1 Pause Snatch @ 70% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 75% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

1 Pause Snatch @ 85% 1 RM Snatch

1 Pause Snatch @ 80% 1 RM Snatch

*Pause in receive for 2 seconds.

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