Indoors Primarily- Cold Weather Expected
Warm-up
4 Rounds
5 BB Thrusters
5 Bar Facing Burpees
5 Bent Over Rows
30 Double Unders
Mobility
Calf rolling and Stretching
Lat Rolling and Stretching
Quad Stretch
HERO WOD
“Joe”
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 Reps of Each, 40 Double Unders
Level 2- 75|55, 8 rounds, 7 Reps, 25 Double Unders
Level 1- 65|35, 6 rounds, 7 Reps, 100 singles
Outdoor WOD – Sub 10 Bent Over Barbell Rows Each Round 95|65 – if this is heavy – cut reps in half or use lighter db’s
Extra Work
Every 30s for 10 Minutes
1 Power Clean & Jerk
Start at 70% and build as you go