Workout of the Day (WOD)

Monday 7/1/13

Great work to everyone that competed at the 5k Gone Bad yesterday.  It was Bekah's and Meilina's first CrossFit Competition ever, great job.  I know it was a little intimidating at first but way to power through and perform exceptionally!!!!  Nilufer also did her first CrossFit Competition held by Jet City CrossFit.  She teamed up with Melissa and Im sure they both did a great job!  In fact, regardless of the outcome, everyone who competed this weekend should be proud of the fact that they went outside their comfort zone and did something they thought they would never do or never be able to do. 

On that same note, now that summer is here, there have been alot of other activities that you all have been participating in outside of the gym, foot races, biking, hiking, climbing, etc.  We WANT to know about them.  Whether you think you did good or bad, we want to post it here and give you the limelight that you deserve.  If you have a pic, send it too.     

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strength:
10 Minute EMOM
1 Power Clean
*after a good warm-up and skill work, start with a weight that is relatively easy and build over the course of the 10 minutes to a final heavy single.  Let “how you feel” dictate the load! 

WOD:
5 Rounds
5 Power Cleans (185/125)
10 Burpees

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