Strength WOD:
EMOM for 10 minutes complete:
3 Power Snatch @ 70% 1RM
Conditioning WOD:
21-15-9 reps of each for time:
Deadlift (225#/155#)
Push-ups
Toes-to-bar
Results
View this photo
View this photo
View this photo (Open 13.3 Results)
Karen is a b*tch. After 13.3 the quads simply said “no squats” and definitely no wall balls for awhile. Today was a power hour with minimal squatting but enough to get things moving. For those who came in I have no doubt you are much better off than having not done something to get loose. Foam roll those legs! And don’t forget to submit your scores!
“Getting Better at the Muscle-Up” with Russell Berger, CrossFit Journalvideo [wmv] [mov] [HD mov]
Derek demonstrating how everyone felt after 13.3 (pic by Lindsay):
