Tuesday – 151117

Laura O’Leary – The Silent Assassin

N.B. – “The Silent Assassin” was coined by Frank Merz. Just trying to give credit where credit is due. Also, when Kaitlyn Kennedy is taking pictures in the gym, you for sure want to get her attention. She will make you look like a total baller. Of course, it helps if you are a ferocious athlete in the first place, as is the case above.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Bench Press

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
5+ @ 85%

or

Snatch Work

Snatch Panda Pull + Snatch
5 x (2+1)

WOD

Open WOD 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters 95/65

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