Today’s workout is in honor of Joe Lengel who was shot and killed during a burglary November 19th, 2012. Joe was a fellow affiliate owner and a two-time CrossFit Games Masters competitor from CrossFit Toledo.
WARM UP:
250 M. Row (Easy)
250 M. Row (Mod.)
250 M. Row (Sprint)
250 M. Row (Sprint)
LIFT:
Repeat Twice:
Back Squat
7 @ 65%
5 @ 75%
3 @ 85%
WOD
“JOE”
10 Rounds
10 Thrusters (95/65) (75/55) (65/45) (55/35)
10 Bar Facing Burpees
10 Pull Ups
57 Double Unders
POST WOD:
Foam Roll
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