FRI22APR2016

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I present CrossFit Wylie’s first CrossFit Games Regional Athlete! Patti is ranked 90th in the World for her age group after the CrossFit Open and thus eligible for masters 60+ regional qualifiers! She has been doing crossfit for less than a year! Events are announced tonight and we can’t wait to cheer her on! Great work Patti!

WOD

Strength
Alternating:
DB Bench Press: 3×10
Bent Over DB Row: 3×10
Floor Skullcrushers: 3×10

Conditioning
EMOM x 20 min
3 Hang Power Clean (155/105 | R+ 205/145)
10 Toes to Bar
6 Front Squats (155/105 | R+ 205/145)
4 Wall Walks

Extra

Before
Bench Press 3 Position: (3 reps @ each of close grip, regular, wide):
4×9 (3 reps each) between 70% and 75%

Then this-
Alternating:
DB Bench Press: 3×10
Bent Over DB Row: 3×10
Floor Skullcrushers: 3×10

3 sets of following
– 4 feet together squats (frog squats)
– 4 alt. candlestick roll to pistol
– 30 sec. plate pinch hold (pick hard but doable weight)

Climb ladder in 6 min.
-6 alt. pistols
-4 CTB pullups
-1 HSPU (+1 each round)

After Metcon
50 GHD situps – Go for max UB set to start

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