Monday, July 23, 2018

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(Competition/ Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front rack stretch, 20 sec BB thrusters, 20 sec BB sumo dead high pull, 20 sec low RKBS.

WOD

“Victoria”

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.

5 Rounds for Time:
10 Thrusters (95/65) (50+ 75/55)
14 Box Jumps (24/20) (50+ 20/16 jump or step)
12 Sumo Deadlift High Pulls (95/65) (50+ 75/55)
12 Burpees
27 American KBS (53/35) (50+ 35/25)

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Post WOD ITP: Banded stretching and Ball mash and roll as needed.