Strength:
pic courtesy of James Kerrison
Back Squat 2RM
25 minute time limit
Post highest successful 2 rep set to comments/LogWOD
Prior to hitting sets of two, do the following reps increasing weight each set.
7,5,5,3,3, then go for sets of 2 until you hit your 2RM. Make sure you KEEP TRACK OF THIS WEIGHT!
WOD:
12min AMRAP:
10 calorie Row
10 Toes 2 Bar
10 Medball Cleans(20/14)
Post successful rounds to comments/LogWOD
Video courtesy of CrossFit Rowing. CrossFit Rowing Coach Shane Farmer going over some drills to help improve your stroke. If you get in a little early, these would be a good thing to practice, not just today, but every day you come in.
Cash Out:
Reverse Hypers 3 sets for 15 reps
Extra Credit (Done on your own time):
10 minutes Turkish Get Ups with Kettle Bell
This is a great core and shoulder strengthening exercise. Goal of this movement is to demonstrate control, not speed.
Team Musskles members Jeff Hart and Nichole Carpenter looking for any advantage they can for the “Sink or Swim” WOD. One of the great things at throw downs/ competitions is being around a great community and having a great time.
CrossFit Team Offutt Tactical Fitness 