Latest WOD

Hang Squat Cleans and CTB Pullups for 7/5/2016

Years ago, I was introduced to a folk band while I worked in a small movie theater in Johnstown, PA.  The name of the band was Eddy From Ohio.  They had a song called 5th of July:  https://www.youtube.com/watch?v=2zHAgu1QiyI.  This type of music may not be your cup of tea, but I will always think about this song on today’s date.

That said, time for some heavy lifting.  After a nice break from the heavy stuff last week, we bring back Back Squats.  Similar to the way we did Push Press last month, you will spend 5 minutes finding a heavy set for 5 reps for TODAY.  This may not be based on a percentage, but what it difficult for you today, July 5, 2016.  We will then perform 5 sets of 5 reps at that weight.

CrossFit Alloy WOD for 7/5/2016:

Strength:
Back Squats:
5 Min to Find Heavy Set of 5 Reps
Then . . .
E2MOM 10 Min:
5, 5, 5, 5, 5

MetCon:
For Time:
21, 15, 9
Hang Squats Cleans (115/75)
Chest to Bar Pullups

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