Workout of the Day (WOD)

Friday 7/5/13

Remember we are only having a 6am, 9am and 6pm classes on Friday. 

Saturday we will have just a 9am class

Thank you to everyone that came out on 4th of July, it was a great way to kick off the holiday. 

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Aaron K

Aaron K

Holly carried the flag not only the entire WOD, she ran with it for the 2nd class too.   

Holly carried the flag not only the entire WOD, she ran with it for the 2nd class too.   

Strength/Skill:  20 Minutes working on snatch.  If you're comfortable and feeling good, go ahead and go heavy.  If you're newer use this time to work on the skill and movement with lighter weight. 

WOD:
21-15-9
KB Swings (70/55)
Toes to Bar

Then

21-15-9
Push-Ups
Weighted Sit-Ups (45/25)

No rest in between the two 21-15-9, do the first couplet then immediately go to the 2nd one.  Your final time is when you finish both. 

This video is the reveal then the picture after is the reward when you have something this awesome. 

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