Allstar WOD 6….9/7/18

Strength

Front Squats 4-4-4

WOD

9 Front Squats 60/40kg

6 Chest to Bar

9 Burpee Over Bar

12 Front Squats 60/40kg

9 Chest to Bar

12 Burpee Over Bar

15 Front Squats 60/40kg

12 Chest to Bar

15 Burpee Over Bar

Glen 12/05/18

glen

Hero WOD: Glen
For time:
30 Clean & Jerks, 135/95 lbs
Run, 1 mi
10 Rope Climbs, 15 ft
Run, 1 mi
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

EMOM EMOM EMOM OI OI OI 12/04/18

crossfit-front-squat
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups

Then

EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups

Then

EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees

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