Warm-up
2 Rounds
:20 on/:10 off
Jump Rope
Bar Facing Burpees
Jumping Squat
Hollow Rocks
Mobility
Calf Rolling
Lat Roling
HERO WOD (40 min cap)
โJoeโ
10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders
Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
Level 3- 7 Rounds *Recommended
Level 2- 75|55, 7 rounds, 7, Reps, 25 Double Unders
Level 1- 65|35, 5 rounds, 7 Reps, 80 singles
Extra Work
12-10-8
Weighted Dip
Pendlay Row