Yoked!

Warming up on the BeastMetals Yoke! Getting ready to SWOD! #crossfitseguin #swodkilla #beastmetals #strongwoman #fridayswod #yoked

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 6:02am PST

WOD

Back Squats: 80%x5 (2sets), 85%x3(3sets)
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Double Under-40
Front Racked Lunges-30(115#-M/85#-W)
Hang Power Clean-20
Push Press-10

x3 Rounds: 20min Time Cap:
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**Reminder: No Class this Saturday.

WOD

Dumbbell Bench Press-6-12 Reps
Deadlift-6-8 Reps @75%+ (T&G)

x5 Rounds:
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Weighted Pull/Chin Up-50
HSPU(Strict)-50

Break up the reps anyhow:
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Happy Veterans Day!

Happy Veterans Day to ALL my Brothers and Sisters who have served! Thank you for your service!

J. Gaitan: U.S. Army, Korea 2002

WOD

Lateral Burpees-Max Reps 45sec
15sec Rest
OHS-Max Reps 45sec (115#-95#-M/85#-65#-W)
15sec Rest
V-Ups-1min Max Reps

x6 Rounds: 90sec Rest Between Rounds:
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