Strength/Skill:

IMG_9529

3×8/arm DB 1 Arm 3-point Row
*1 sec pause at TOP
*2 sec ECC
https://youtu.be/5DAd-sNGnRU

WOD: Partner NATE
AMRAP 20
2 Muscle-Ups
4 HSPU
8 KBS (2/1.5)
*alternate every 2 rounds
*Strict C2B Pull-Up/Strict Pull-Up

Conditioning: AMRAP 25
400m Run
4 Strict Pull-Ups
8 Push-Ups
500m Row
5 Burpee Box Jump (24/20)
10 Air Squats


Ultimate CrossFit Blood Drive – Next Saturday!!!!
9-12

We desperately need more folks to sign up to make this a viable blood drive.  Sign-up sheet is on the whiteboard at the gym.

Yes, you can work out first, then grab a snack and donate!!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)