WOD: 12-10-12

Strength:  Back Squats

3-3-3-3-3 at 85% based on feel

WOD L1:  2 rounds for time:

25 Shoulder to Overhead (85/60)
25 Hang Power Clean (85/60)
25 Deadlifts (85/60)

Every time the bar rest somewhere that is not the Front Rack or the Hang position (for the deadlifts only) = 5 Burpees

WOD L2:  2 rounds for time:

25 Shoulder to Overhead (115/75)
25 Hang Power Clean (115/75)
25 Deadlifts (115/75)

Every time the bar rest somewhere that is not the Front Rack or the Hang position (for the deadlifts only) = 5 Burpee Pull Ups

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Few exciting things to address today…

First of all, we should all extend our congratulations to our member Mykim who competed in a Powerlifting competition this past weekend.  Not only did she win her weight class (108 lbs), but she also won Best Overall Female Lifter!!!  Reebok CrossFit Back Bay is extremely proud to have such a powerhouse in their ranks.  Here are her stats:

Back Squat:  225 lbs
Bench Press: 125 lbs
Deadlift:  295 lbs  (Click here for a video!!!)

Let’s also give a shout out to Colin who placed 27th out of 50 in his first ever CrossFit competition!!!

Other than that there is only one thing left to say, today’s workout will only be hard if you try to go unbroken.  Feel free to stop 15-18 times at the very least and get yourself some well deserved rest.  If there is one thing I know for sure, it is that Burpee penalties only enhance your workout experience.

Enhance is my new way of saying “to make awful”,

CG

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