Workout of the Day (WOD)

Wednesday 7/6/11

A couple of things.  First, remember that this Friday is our 4+4th of July Celebration.  Come in "America" Themed wear to earn a special certificate.  Then stay for the BBQ.  Family and friends are welcome.

2nd thing.  August 27th we will be doing a special CrossFit Throwdown with our sister gym, CrossFit Bellevue, at their gym.  This will be a fun friendly day with a couple of WODs, you can do one or both.  Scaling is allowed and encouraged.  This will be a day for both our gyms to hang out, have fun, workout, have a BBQ then we will be getting the UFC and putting it on the monster big screen he has there.  So plan ahead for Saturday, August 27th at CrossFit Bellevue.

Now back to our regular program.

WOD:  "Hump Day"

Row 500m

10 HSPU

20 KB Swings (55/35)

30 Wall Balls (20/14)

40 Sit-Ups

50 Box Jumps (20 inches)

40 Sit-Ups

30 Wall Balls

20 KB Swings

10 HSPU

Row 500m