He thinks we are sick of him but we are damn proud! Here is another our article on our very own Master’s Games Competitor Greg Smiley!!
SMPD SWAT TEAM LEADER TO COMPETE IN CROSSFIT GAMES
Also, did you all see Kristen’s first Muscel Up! Awesome!!
WARM UP:
500 M. Row
Then:
2 Rounds
10 OHS
10 Good Mornings
10 Pass Throughs
10 Muscle Snatches
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
3 x 60 Sec. Plank Holds
LIFT:
Power Snatch + Hang Squat Snatch
5 + 5 @ 60%
4 + 4 @ 70%
3 + 3 @ 75%
3 + 3 @ 75%
WOD:
“SHE HULK”
4 Rounds
3 Snatch (185/135) (165/115) (155/105) (135/95)
6 Lunges w/ Weight on Back
9 T2B
POST WOD:
Shoulder and Hip Mobility
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