Friday 140530

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Skill

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Rope Climb

Today you’ll get some focused work on the rope climb. We’ll review the S-hook, the J-hook, and applying the “worming” technique where you lean back, pull your knees to your chest, and worm yourself up.

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WOD

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In 10:00 minutes:

Work up to a heavy deadlift 3RM.

There will be a brief break to change weights, then complete for time:

21 – 15 – 9

Deadlift @ 75% of today’s 3RM

Run 200m between sets, finishing with a 200m run after the set of 9.

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Climb them ropes!!

This weekend is the CrossFit Games Southwest Regionals!! It’s awesome to see the top athletes of our region throw down. These are the guys and girls we were all chasing during the Open. Now we get to see who’s headed to the Games in California. Several of our folks are heading out there to take in the fun. Safe travels to you guys! We’d also like to wish Josh’s wife Lauren and her team from NorCo CrossFit good luck! Represent you guys!