Sherwood Special

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:

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  • Stretch: Wall Stretch

Lift:

Front Squat
70%x5
75%x3
85%x1 AMAP
Try to get 7 or more.

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

Wod:

Sherwood Special
 
Run 400m 
40 Thrusters 75/55 lbs
 
2 Rounds for time.
Time Limit: 20 Minutes