Workout of the Day (WOD)

Wednesday 7/24/13

Chris D is riding the 50 miles against cancer and has  just under four days until the big day.  So far Chris has raised $386. Go to his link and help support his ride and help him reach his donation goal. 

http://www.crowdrise.com/50milesagainstcancer/fundraiser/chrisderecola

Good luck Chris and get good pictures too.  This is his first organized ride.  

Liz setting up for the Clean

Liz setting up for the Clean

Strength:  Shoulder Press Week 3

WOD:
for time:
21,097m row
*then*
5 punches to the face 
kidding kidding kidding, that is one of the 2013 CrossFit Games WOD this weekend, minus the punches to the face, they'll just feel like that happened.

the real WOD:
15 Minute AMRAP
10 Toes to Bar
15 Wall Balls (20/14)
30 Double Unders

Yesterdays WOD
3 Individually timed rounds of:
500m Row
20 Burpees...YAY BURPEES & REST!!!!

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