#TBT to 2012 CrossFit Regionals – Ryan Shupe snatching (in blue t-shirt) for Team CrossFit Seven!

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Strength:
Work to a heavy strict press.
Front squat: 1×5 @60%, 1×5 @70%, 1×5 @70%

WOD:

“Fran”
Reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

Post loads and time to comments.

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LEANFIT:

For time:
1000m Row
30 Push-ups
1000m Row
30 Presses (bar)
1000m Row
30 Push-ups

Post time to comments.

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DE:
5000m Row, every 1000m do: 12 Plank sliders + 12 commandos

Post time to comments.

Media:
Thursday WOD, May 11, 2017

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