Strength: Front Squat 5x5x3x3x1
WOD: 15 Minute AMRAP
3 Muscle Ups (scaled to MU Progressions or 9 Pull Ups + 9 Ring Dips)
20 Wall Ball Shots (20/14)
What a great day yesterday. So much was going on, I love busy fun days where we sweat grunt and cheer.
We have a couple of great birthdays to share.
First. Welcome Henry Shane AKA "A little InShane"
Happy Birthday to Ron G. Showing off his Birthday Burpees.
I love this video. The CrossFit way to end a WOD.