WOD - WEDNESDAY, JULY 9TH 2014

- CHARLIEEE HITS 135X2! CHARLIE HAS GONE FROM BARELY BEING ABLE TO SQUAT THE BAR TO REPPING OUT 135# CLEANS IN JUST ABOUT 4 MONTHS!

BIG RY GETS HIS BAR MUSCLEUPS!!!

RYAN HITS HIS FIRST MUSCLE-UP! 3 WEEKS INTO CROSSFIT!

JACKIE!!!

LUKE!

ALEX HITS HIS FIRST MUSCLEUP IN 2 WEEKS OF CROSSFIT!

WARM-UP
400M RUN
THEN SETUP + 7-10 OF EACH MOVEMENT FOR REVIEW AND STANDARDS

STRENGTH
FIND 3RM WEIGHTED PULLUP
5 SETS - 1 SET EVERY 2 MIN
NO PULLUPS = MAX EFFORT WEIGHTED NEGATIVE

WOD
"DIRTY 30" (30 OF EACH) OR "FILTHY 50" (50 OF EACH)
BOX JUMPS (24/20)
JUMPING PULLUPS
KB SWINGS (53/35)
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS (BARBELL EVERYONE)
BACK EXTENSION
WALLBALLS (20/14)
BURPEES
DOUBLE UNDERS

* YOU WILL CHOOSE WHICH WORKOUT TO DO.  WE WILL CAP THE WORKOUT AT 30 MINUTES.  IF YOU ARE NOT SURE WHICH ONE TO PICK, THE GOAL IS TO FINISH THE WORKOUT NOT AMRAP 30 IT.  IF YOU ARE NOT SURE ONE OF THE COACHES WILL TELL YOU WHICH ONE TO CHOOSE.

RESULTS FROM 7/8/14