Cinco de Mayo…5/5/15

**REMINDERS**
1) Gym Clean-Up Day this Saturday May 9th at Noon: food provided!
2) Extra work for this week: https://crossfitforglory.com/extra-work-week-of-5415/
 

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Brandon dominating the '7s' WOD from his competition this weekend!
Brandon dominating the ‘7s’ WOD from his competition this weekend!

A. Weightlifting:
20-rep Back Squat – if this is your first session, perform it at 60% of 1RM. If you’ve done it, then go up 5-10lb from your last set.
 
B. MWOD:
Reverse Hyper – 2 x 20 reps
 
C. WOD:
2 Rounds –
50 Supermans
25 HSPU
50 Sit-Ups
 
*Notes:
Scale for HSPU is strict press. Whichever you are doing (HSPU or SP), you need to pick a weight/progression that you can do between 5-8 reps when fresh.
Time cap – 15min
 
D. Post-WOD Recovery:
LAX Ball + T-Spine: 3min
 

people working out in a group fitness class

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