Good Luck to all those that are attending the Survivor mud run.
We know you all will go out there a represent Natural Selection CrossFit!
Strength:
Back Squat 3 set of 3 reps at 75% with a 3 second hold at bottom
Yes hold at the bottom position of the squat for 3 seconds then come back up!
You do this every rep in every set.
WOD:
3 rounds
15 Overhead squat 95/65
15 L pull ups
15 Split jerk 95/65
15 Knees to elbows
15 Hang clean 95/65
15 Back extensions (Supermans)
15 Overhead squat 95/65
15 L pull ups
15 Split jerk 95/65
15 Knees to elbows
15 Hang clean 95/65
15 Back extensions (Supermans)
Cap time is 17 minutes. Scale as need to try and complete all three rounds.
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