Workout of the Day (WOD)

Wednesday 7/20/11

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.