Tuesday WOD – 090214

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Josh getting some support during the CrossFit Team Series

WCCFers SHARE THE LOVE!
Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1×5@90%

2. 3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

Performance
1. 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

2. Back Squat: 1×5@90%

3. Metcon
3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

4. HSPU Development Day 1

5. 4×5 Banded GHR