PUSH week #2 is coming to a close and we will finish off with a tough Hero workout. This is a great match with Remebrance day and will be a grinder of a WOD.
Remember to stay in the scaling level you've been maintaining all week, and push right to the finish!
Class times for Saturday - 7am, 9am, 10am CrossFit, 8am Bootcamp
ALSO, VIC CITY GAMES ARE INBOUND ON NOVEMBER 19! INDIVIDUAL COMPETITION, LINKS UP VERY SOON!
WARM-UP: Specific warm up for wod:
3-4 sets of:
4 power cleans, 4 front squats, 4 pullups. E90s - E2M, add weight to your bar as you get warm. If in later heats, do this while the other group is doing their wod!
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family.
Rx: 15-12-9-6-3 of Power Cleans (95/135), pullups, Front Squats, pullups*
* yes you do pullups twice
Fg: bar weight 65/95, jumping pullups
Cp: bar weight 105/155, ctb pullups