TTB+WB & PP+SB

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • What's your guess for 14.5?
  • Roll out: Hamstring

Lift:

Back Squat
55% x7 reps
65% x7 reps
75% x7x2 sets
If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

Skills & Technique: (Click below for links to more info)

Wod:

TTB+WB & PP+SB
 
Odd: 7 Toes to Bar & 7 Wall Ball 20/14 lbs
Even: 7 Push Press 115/80 lbs & 7 Slam Ball 25/15 lbs
 
14 Minute EMOM
Only start on the minute.
Score total rounds + reps competed.