WOD

Announcements

“Sweat with your Sweetie” on Valentines Day.
Invite your sweetie or a friend to join you for any class on February 14th.
Advance RSVP Required.
RSVP, Here: https://321goproject.hatchbuck.com/OnlineForm/80395435126

More info:
https://www.facebook.com/events/2289224111130003/

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

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7 AMRAP (70%)

5 Power Swings

5 Goblet Squat w/Pause

5 Primal Pullthrough

5 Pushup

5 SLOW Snow Angel

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Drill Paused OHS with PVC

Strength

Paused Overhead Squat

On the 2:00, 6 Rounds

3 Overhead Squat w/2 Sec Pause in bottom each rep

*Build for 3-4 sets, and finish 4-6 at moderate working weight.

Paused Overhead Squats (todays working sets)

Metcon

Nines – OH Squat – Burpee – T2B (AMRAP – Rounds and Reps)

AMRAP 9:

9 OH Squat (95/65)

9 Over-Bar Burpees

9 Toes to Bar
Run two heats, “The Open” style

Supplementals (Extra Credit)

Gymnastics

10 sets

1-2 strict Muscle Up

Rest 1 min