Wednesday morning will be Kim’s Last WOD at Crossfit West Springfield.
Please make sure you give her a hug as she and her family will be moving to Raleigh, NC! Farewell and Good Luck to Kim, Nick and Maddie! Make sure you come back and visit us if you’re in the area.
As Far As Possible in 30 Minutes:
1 Deadlift, 135#/95#
1 Hang Power Clean, 135#/95#
2 Front Rack Stationary Lunges, 135#/95#
2 Hang Power Cleans
4 Front Rack Stationary Lunges
(TARGET INTENSITY: 8.5)
Accumulate 50-100 Back Extensions
* For added difficulty, add weight (plate across chest or behind head) and lower reps per set
Snatch Balance + Overhead Squat 1-1-1, 3×1
* Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.