Thursday 12.7: Another Thank You To A Lando Soldier

Thursday 12.7: Another Thank You To A Lando Soldier

I want to give an apology and shout out to Erik Akhtar, a long time member in Woburn. It just occurred to me today that I left Erik out of my Veteran’s Day thank you a few weeks ago. Erik has been a long time member and dedicated to Crossfit Lando along with wife Vanessa which I thank them both for whole heartedly.

Erik served his country in the Army just like the others I listed here on the day meant to give them recognition for their amazing service. Sorry I screwed it up and thank you Erik for your service and understanding!

 

THURSDAY

CrossFit

Strength : Bench Press
a: 3-3-3-3-3, done in 12 minutes
b: 5-4-3-2-1, starting @ 75% and increasing by 2.5% each set, done EMOM style

WOD: For Time
2 Rounds of:
30 Thrusters 95/65
20 Push-ups
30 Broad Jumps, 4/2′

Then do the remaining AFAP

20 Overhead Squats 95/65
30 Cal Row, arms only
7 Wall Climbs

S: 75/55, 3 Wall Climbs
L1: 5 Wall Climbs

Rx+: 115/75

 

Strong

Lift: Clean and Jerk

EMOM 20m
O: 2 Squat Clean, done 1 E30s
E: 2 Split Jerk, done 1 E30s

Conditioning: For Time
35 Thrusters 95/65
30 Push-ups
25 Hang Power Snatch
20 Overhead Squats
15 Cal Row, arms only
25 Cal Row, regular
10 Wall Climbs

 

The Program : Off

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