WOD
Strength
Back Squat: 65/5, 75/5, 85/4, 88/3, 90/2
Conditioning
”The Mayor”
In teams of 2, For Time:
350m Row
70 Power Snatch
350m Row
70 Wallballs (20/14)
350m Row
70 Pull-ups (95/65)
350m Row
140 Double Unders
Extra
Strength
Clean w/ Pause 1″ off floor + Jerk: Every 90 sec, building to heavy single
Skill
E2MOM for 6 sets:
8 HS Shoulder Taps
1 Squat Clean Thruster *
*start at 145/95 and add 5-10lb each minute.
**scale shoulder tap # to something doable unbroken
CrossFit Allen 