TUESDAY

fullsizerender-13WOD

Strength/Oly:
Squat Snatch
6 x 2
(85% of 1RM)

MetCon:
“Foo”
13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 C2B
77 Double-Unders 
2 Squat Clean Thrusters (170/115)
28 sit-ups

Strength Work (Done on your own):
Glute Kickback 20-20-20-20
Barbell Curl 15-15-15-15 (using heaviest weight per set)
Kettlebell Shrug 10-10-10-10
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

*Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.