Keith and Jon dropping in at CrossFit 1727 in Shrewsbury MA.
**Schedule Update: This Sunday (August 12th) will be open gym from 9am to 12pm (No regular group classes; WOD will be posted)**
Hero WOD
“William Mahoney”
3 Rounds for Time:
5 Thrusters (155/105#)
10 Burpees
15 Box Jumps (24/20″)
20 Kettlebell Swings (1.5/1.0 pood)
* This Hero WOD is dedicated to William Mahoney, FDNY, Rescue 4, who was killed on September 11, 2001 during rescue efforts at the World Trade Center. Post time to the whiteboard.
Olympic Lifting Class
1. 5×3 Pause Overhead Squat (climbing)
* Pause for 2-3 seconds at bottom of squat.
2. Every 90sec x 5: Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat (climbing)
* Work up to a moderate weight only (should not exceed 70% of 1RM snatch)
3. 12min E2MOM: 1 Power Snatch + 1 Squat Snatch (climbing)
* Work up to a heavy set. Reset on the floor between power and squat (no touch-and-go).
