Come in at 7:30 to watch all the competitor athletes including the 6 Operation Lando TeamDO Regional Team athletes go at 15.5, the last Open WOD. The first heat will most likely go off around 8:00pm. All Early Crew regulars are invited to throw down and all members are invited to come watch.

We are really looking forward to having you come watch these members give it their all for this last WOD. The team is currently right in the mix for qualifying for Regionals in May, and Stacey and Sarah are both in qualification right now for individual, so there is a lot to be excited about! The extra energy from their fellow members will certainly add to the environment. Please, my only request as Coach is that you respect their needs as athletes tomorrow night. All the athletes tomorrow, whether they are team members or not, have worked incredibly hard for this time of the year. We wanted to give you all a chance to come support everyone on this last weekend so please bring it as fans and support them in every way possible!

FRIDAY

Core Conditioning 9:15-10:00am

Core Work : Turkish Getups, Plate Getups

WOD: 50 Squat Clean Thruster for Time, 75/55
– Every 90s perform 20 Double Unders/40 Singles

CrossFit

Strength: Thruster (From Floor)
5-5-3-3-2-2

WOD: 3 Rounds
20 Toes to Plate 45/35
20 Plate Getups*
20 Ground to OH w/ Plate

* if you cannot do a getup NO FEAR, we have a scale 🙂

S: 35/25, 10 Getup OR 35 Air Squats
L1: 15 Getup OR 50 Air Squats

The Program

1. Strength: Thruster (From Floor)
5-5-3-3-2-2

2. WOD: 3 Rounds
20 Toes to Plate 45/35
20 Plate Getups
20 Ground to OH w/ Plate

3. Deadlift
6×2, increase as able

4. EMOM 6m
20′ HS Walk + FS HSPU
immediately into 30 Strict HSPU immediately into 30 strict CTB pull-ups

httpv://youtu.be/lQ5kVk6MddY