Workout of the Day (WOD)

Friday 4/27/12

It's Friday so I have a few things to get us through this weekend.

1.  First the Regional CFIB training will be 9am Sunday at CrossFit Interbay.  If you want to come in and do a little extra work, come on in, plus we'll be running through two of the Regional WODs so we can always use counters too.  Plan on testing out WOD #1 and WOD #4. 

2.  It's not a party unless there is paint involved, ok maybe it won't be that kind of party.  But let's help Seth and Melinda get set up and ready for their big opening not far away.  www.emeraldcitycrossfit.com Saturda at noon-thirty.

3.  Alex's comedy show - Saturday night at ODD Duck Studio at 8pm, 1214 10th Ave up on Capitol Hill.  Get there early because parking isn't great.  You can buy tickets at the door or here http://www.brownpapertickets.com/event/244504  Alex did say this show is family friendly.  He may have even said that if he slips up and swears, he'll pay each kid in the audience 25 cents for each slip up :-)  I'm pretty sure he said that. 

We should have a little sun today, so as Beth (AKA B-Hop) says "Sunz out Gunz out",  Look at her Gunz popping during the deadlift!!!

WOD:

Buy in:  25 Push Ups

then

Run 800m

50 Double Unders

20 Deadlift (225/155)

Run 600m (New distance, this will be marked)

40 Double Unders

15 Deadlift

Run 400m

30 Double Unders

10 Deadlift

Run 200m

20 Double Unders

5 Deadlift

Then

Cash out: 25 Push Ups

Seriously Buddy Lee is like a jump roping ninja