Super awesome special Hero WOD this Friday! Not only are we doing the WOD “Randy” that is a Hero that makes it special in it’s own right, but this is also Event 1 from the Individual portion of the 2015 Reebok CrossFit Games Regionals! So you get a crack at what a lot of you saw the amazing individual athletes at this years competition do just a few weeks ago.

“Randy” is a unique Hero WOD in it is short and fast, kind of exact opposite of most Heroes. While the Rx is light it is still 75 reps so scale accordingly. You want this to be done in at most 8 minutes but really int he 5 minute range. This is not a “see if I can push it weight wise” WOD because of the high volume of snatches. This is one where you get your intensity out of moving the barbell fast and often!

Let’s kick the weekend off right with this classic Hero!

FRIDAY

Strength : Snatch
Find a 1 rep max in 20 minutes

WOD: “Randy”

75 Snatches for Time, 75/55

S: 50 Snatches, 55/35
L1: 65/45

The Program

Strength: Snatch
Find a 1 rep max

WOD: “Randy”

3. Snatch Position Deadlift
5×3, TnG

4. Snatch Position Push Press
5×1, heavy, if not comfortable bringing the weight down just drop from the top. Also a good chance to practice this with lighter weight at beginning