WOD 5/25/17

What wisdom and encouragement from one of our sweet Steelhead kiddos! Love you RayRay!! 

Ok, so some of us have been talking about "what do we do now that the Open is done? I didn't quite make it to Regionals...but I'm itchin' to compete again!!" I have your solution. Oregon Crossfit is hosting the Best of the West Summer Event!! Anne and I are doing the newly created and hopefully to stay Masters division! Same sex teams and your combined age has to be at least 75+. There are also individual and non-master team categories as well. Please let me know ASAP on FB or text if you want to get in on a fun comp in Bend! Info in link: CLICK HERE

Well guys, it's already Thursday! Fun teamwork today. Here's Thursday's work:

A. Front Squat 

Set 1: 3 reps @ 80-85%

Set 2: 2 reps @85-90%

Set 3: 1 rep @ 90-95%

Set 4: 3 reps @ 85-90%

Set 5: 2 reps @ 90-95%

Set 6: 1 rep @ 95-101%

--Rest 3 min btw sets--

+

12 MIN EMOM

(40 sec to work/20 sec rest)

1st MIN: KB Squat Cleans (70/55)

2nd MIN: DB Bench Press (50/35)

3rd MIN: Slam Balls

4th min: Double Unders

C. Cash Out (if remaining time)

NFT:

3 Rounds

100m Farmer's Carry

3 Rope Climbs