Wednesday 6/27/2018

 Brad, Hall, Jess and Vanessa competed on Saturday.   This was a first competition for both Brad and Jess!  Vanessa hit a new PR on her thruster at 105 during the second event!  Friday we will be having a diaper WOD for Derek, Katie and their daughter.  Bring a pack of diapers if you like.   We will be grilling out chicken, burgers and hotdogs after the 5:30 workout.   Bring a side dish to share and a beverage of your choice for yourself.  

Brad, Hall, Jess and Vanessa competed on Saturday.   This was a first competition for both Brad and Jess!  Vanessa hit a new PR on her thruster at 105 during the second event!

Friday we will be having a diaper WOD for Derek, Katie and their daughter.  Bring a pack of diapers if you like.   We will be grilling out chicken, burgers and hotdogs after the 5:30 workout.   Bring a side dish to share and a beverage of your choice for yourself.  

Warm Up / Mobility:   2 Rounds

Minute 1 - 10 Wallballs +3 Burpee

Minute 2 - 6 Cal Ski + 10 Jumping Jacks

Minute 3- 10 Mountain Climbers + 3 Broad Jumps

Strength:  Back Squat 5x5

Add weight each set, record best set of 5

WOD

For Time

50/40 Cal Row

100 Double Unders (2x singles)

50 KBS (53/35)

100 DU

50 Sit-ups

100 DU

Extra Credit

Core Test

CrossFit Heights