Wednesday 120915

Drew Ramirez tossing 285# Overhead Squat like a rag doll... Straight Outta TeamIronGrip
Drew Ramirez with 285# Overhead Squat lifting like a boss… Straight Outta #TeamIronGrip

BBGYMNASTICS:
Hang Power Snatch – 5×3 @75%-80%

STRENGTH:
Shoulder Press – 5×5 @75%
Clean First Pulls – 4×3 – (with 3 count pause at knee) @ 110-120% of 1RM Clean

METCON A:
CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps (24″/20″)
12 Shoulder-to-Overhead (115/75)
9 Toes-To-Bar

ENDURANCE WORK:
4X1000m Row
*Rest after rounds: 1 – 3:00, 2 – 2:00, 3 – 1:00

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