CrossFit WOD - IMG_4011"Pachanga" 7 x 2:00 rounds, resting 1:00 between: 200 Meter Run 7 Deadlifts (M - 315 lbs./W - 205 lbs.) Max Double-Unders

Strength Focus - Box Squats - 10 sets of 2 reps at 85% Comp Squad Extras - IMG_4012 IMG_4013 1. Snatch Pull EMOM x 12: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. Accessory Work a. 3×15 Weighted and/or Banded Hip Extensions b. 3×15 Seated DB Strict Press c. 100 Banded Good mornings d. 100 Banded Tricep Push downs

IMG_3931 IMG_3934 IMG_3967 IMG_3962 IMG_3954 IMG_3950 IMG_4002 IMG_3992 IMG_4004 IMG_3990 IMG_3936

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