Pre WOD: EMOTM for 10 minutes:
3 Strict Chin Ups Pull Ups
4 Kettlebell High Pulls (each side)
WOD: For time:
21 Ring Rows
21 Over the Box Jumps (24/20)
Rest 1 minute
15 Ring Rows
15 Over the Box Jumps (24/20)
Rest 1 minute
9 Ring Rows
9 Over the Box Jumps (24/20)
It’s getting close…
Every year around this time of year a celebration worth celebrating occurs. Some may call it the greatest day of the year. Other may call it the best day of the year. Despite your superlative of choice, you would be correct. I have been awfully quiet so far this month about this day of days and I am sure you have grown restless because of it. Well, arrest your concerns, because I will be talking non-stop about my birthday for the next 6 to 7 weeks. Yeah sure, my birthday is in 9 days, but who is counting anyway?!
It’s also in 8 days,
One of our newest members, Kristen Kish has a TV Show debuting August 17th at 8pm on the Travel Channel. She is fired up about it and as one big fitness community I think it’s important to support each other plus….She travels to cool places and cooks so, what’s better than that.
– Bern K. Prince
Pre WOD: 20 mins to find:
Heavy triple Hang Power Clean
WOD: CrossFit Games 2015 Teens (16-17) WOD #5: 3 rounds for time of:
70 Double Unders
7 Hang Power Clean and Jerk (185/115)
Teen Boys / Girls winner: 5:30 / 5:20
Let’s preview this week…
Tuesday: Working towards a KB Snatch and gymnastics
Wednesday: New 5RM Deadlift anyone?
Thursday: Will be brought to you by death
Friday: August Baseline 2015 remix!!!
Another great week coming right up,