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Tuesday 01/28/14

CrossFit Irons in Vista will be hosting a Kevin Ogar Fundraiser this Saturday February 1st in hopes of raising money for Kevin's medical bills. Fundraiser will be donations only. There will be no cover charge or drop in fee! 100% of All Donations after the event will be sent to Kevin to help him in his long road of recovery!

WOD

Barbell Skillz

3 Rounds @ 75%

Power Snatch + Hang Snatch + 2 Overhead Squats

FOLLOWED BY

Shoulder Press

3x3

FOLLOWED BY

10-9-8-7-6-5-4-3-2-1 reps of

Wall Balls (20/14lbs)

Box Jumps (24/20")

5 minute rest

10-9-8-7-6-5-4-3-2-1 reps of

Medicine Ball Cleans (20/14 lbs)

Pull Ups

*20 minute limit including the rest time

MODIFICATIONS:

L4 - As RX

L3 - As RX

L2 - 16/10 lb wb & mbc, 20/16" bj

L1 - 12/8 lb wb & mbc, 16/12" bj, assisted pull ups

L1m - Power Snatch and/or Hang Power Snatch Skill Work

10-8-6-4-2 rep count, manageable weight and height, assisted pull ups