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| Agee post 12.1... Video of the epic post wod pain to follow |
Row 500m
Dynamic Warm-Up/Burg WU
Beginner Strength:
Pull-ups: 3 x 4-6
Squat: 2 x 5, 1 x 5+
Int/Advanced Strength:
Band Leg Curls: 2-3 x 20-30
--To be done post metcon only
Optional MetCon:
Either rest up today and hit this metcon hard tomorrow, or do it today and take the weekend off...
CrossFit Open WOD 12.2:
10 min time cap:
30 Snatch/Power Snatch 75/45#
30 Snatch/PS 135/75#
30 Snatch/PS 165/100#
Max Rep Snatch/PS 210/120#
*Pace the first 30 reps! Shoot for a time of 2-2:15 to complete the first 30 reps and have the weight changed, ready for the next 30 reps. Scale as needed.
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