OVERVIEW
Today’s WOD is a Hero workout for Special Agent Laura Schwartzenberger who was a FBI agent that was tragically killed earlier this year. Laura started her career in 2005 and was a decorated agent who specifically pursued those who perpetrated crimes against children. She is survived by her husband and two sons who are also members at CrossFit Vice.
The time-priority triplet is a partner workout that will challenge endurance, stamina and capacity with moderate loads. The partner format makes this an interval workout allowing rest for one partner as the other one works. The reps can be divided in any fashion between athletes to achieve as many rounds as possible in the 21 minutes.
WARMUP
Mobility - 2 rounds
1 min of rowing
10 push ups
15 banded good mornings
15 band pull aparts
30s of side plank + thoracic rotation per side
Activation
Power Clean specific - empty barbell
Clean deadlift - pause at mid thigh
Clean pull
Muscle clean
Hang power clean
Power clean
Build up - 3 rounds
30s of rowing - increase pace each round
3 burpees over rower
3 power cleans - increase loads each set
WOD
Laura
With a partner complete as many rounds as possible in 21 minutes of:
30 - Cal Row
20 Burpees over the rower
10 Power cleans
♀ 105-lb
♂ 155-lb
COOL DOWN
Foam roll lower and upper back
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