140125 Saturday

Shanna at OC Throwdown Event 6 "Welcome to Hell" 1 mile w/2 KBs, mile 2 w/1 KB, mile 3 unloaded

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility + 4-8:
OHS,
DB Push-Press,
Kneeling Torso Row.

Strength/Skill Development

A1. : Front Squat (5, 3, 5, 3, 5, 3)

A2. : Strict Pull-ups (AMRAP -1 x 3. )

Combine reps for all sets for score.

WOD

Metcon (AMRAP – Reps)

EMOM x 14 minutes

Odd: Deadlift TnG x 6 @ today’s best FS x 5

Even: DB Push Press Tough x 6

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