Workout of the Day (WOD)

Friday 10/4/13

Hello Crossfit Interbay,
Sharla and Tyler aka "'Merica," were recently married and are holding a reception tonight (Friday) and they are inviting the entire CrossFit Interbay gym.  The reception starts at 6pm, location is the Ballard Elks Club (6411 Seaview Ave NW 98107.  In lieu of gifts, please bring a dish to share as part of the potlock style reception they are hosting.  They have a friend dj'ing so bring your dancing shoes and beer will be served.    See you there.

Sharla, Tyler, Beth and Holly on 4th of July

Sharla, Tyler, Beth and Holly on 4th of July

Choose one of the two following WODs to do: 

WOD 1 Option:
21-15-9
Thrusters (95/65)
Ring Dips

WOD 2 Option:
9-6-3
Thrusters (165/115)
Muscle Ups
*12 Minute time cap with both WODs

Post WOD rest 5 minutes then do one of the following:
1k row max effort
or
Max Calories Airdyne in 4 minutes

This is still one of my favorite wedding videos of all time.................I should add that I don't sit around all day watching different wedding videos, I'm not that sensitive of a guy but of the wedding videos I've seen, this one is still the coolest.