Tuesday

Emily 13.1 gettin' after it!!

Back Squat
3-3-3-3-3
Increasing weight each set

WOD
12 minutes EMOM
5 Hang Cleans 155/105 *the goal here is unbroken. Do not use RX weight if you can't do all sets unbroken 
+ 15 Double Unders (Even Minutes)
+ 10 Hand Release Push Ups (odd minutes)
*there should be 30-20 seconds left in each minute for you to rest. Scale as needed to make sure everything is unbroken, you're working as hard as possible and you have around 30-20 seconds rest each minute.

Open WOD 13.2
I will post sign up sheets when the WOD posts for Friday night, if you are unable to go to the Hampton Roads Open Series. However we do encourage you to do the WOD on Saturday at CrossFit 757 if you are able to! They will post sign ups on Thursday on the Hampton Roads CrossFit page.

The Hampton Roads CrossFit Community Open Series
We are using the CrossFit Games Open qualifiers as a fundraising period for “Hope For Kenya” our goal is to raise enough money for a clean water system and possibly an entire school. We ask that all athletes participating in THE OPEN attend our weekly events and in the course of the 5 weeks donate $10 to our cause. All members of our Hampton Roads CrossFit Community are welcome to compete in our open events, get an official score, and have a chance to win prizes each week.