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Friday 5/4/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 KB Clusters, 5 each arm

10 ring rows

10 flutter kicks, 4 kicks=1 rep

Workout warmup:

On the 2 min for 10 min

1 HC+2 PC, get as heavy as you can.

Warm up Knees 2 Elbows between sets

Workout: Guadalupe

The "Guadalupe" WOD was first posted by I Am CrossFit (Doral, Fl, USA) as their workout of the day celebrating Cinco De Mayo in 2009 (May 5, 2009).

Five 3-minute AMRAPs in 19 minutes

3 min AMRAP

3 Power Cleans (135/95 lb)

6 Push-Ups, or 3 jerks if you did yesterdays wod. (135/95)

9 Knees-to-Elbows

1 minute Rest, then repeat (5 times total)


Pick a lift you need to work on most. 


Pick two goats to work on for 20 minutes

Earlier Event: May 3
Thursday 5/3/2018
Later Event: May 5
Saturday 5/5/2018