“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.”
-Marie Curie
Today's WOD:
A. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes
B. For time:
15 Overhead Squats (135/95 lbs.)
15 Pull-Ups
15 Thruster (135/95 lbs.)
15 Pull-Ups
15 Clean & Jerk (135/95 lbs.)
15 Pull-Ups
C. Three sets of:
GHD Sit-ups x 15-20 reps
Heat assignments for tomorrow's Saturday Night Open:
Heat 1 (4:30pm): Rome, Paige, Mary, Coach Mike, Coach John, and Jared
Heat 2 (5:00pm): Julie, Jackie, Malia Fox, Mike Yoshino, Mata, Nate B., and Willis
Heat 3 (5:30pm): Shelley, Katrina, Brie, Matt, Tyler, and Jason B.
Heat 4 (6:00pm): Kathleen, Marsha, Ingrid, Ryan S., Charlie, Ramsey, and Shawn (visitor)
Heat 5 (6:30pm): Joy B., Shyla, Daniel, and Grant
The floor is yours for warm-up at 4:00pm, the first heat will begin promptly at 4:30pm.
The men of Team CrossFit 808 will be hitting this workout at 3:30pm for anyone who wants to come and watch!
Yesterday's WOD Board:
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