Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Snatch (full):
1 rep EMOM for 5 minutes @ 65% 1RM,
then do 1 rep EMOM for 5 minutes @ 75% 1RM,
then do 1 rep EMOM for 5 minutes @ 85% 1RM
(15 minutes total work)

WOD:
10×2 Front Squat (60 seconds rest between rounds)

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_________________

Want to be good at Oly?, CrossFit Journal

Jeff Prejean: Age is just a number, CrossFit Games

Double unders are as easy as air squats, wodtalk.com

(Speal at 2008 CF Games)
Grass roots, Chris Spealler

I discovered CrossFit in 2006, and Speal was one of the first CrossFitters I learned about. I did CrossFit on my own for a year before there was an affiliate to go to locally. Walking in to an affiliate and meeting Ryan and other CrossFitters was like walking into the corn on Field of Dreams – heaven. Speal’s description of CrossFit back in the day and what it’s become is spot on. It’s all about community!

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Media:
Thursday WOD, May 30, 2013