Workout of the Day (WOD)

Wednesday 1/15/14

There will be a CF Open class tonight at 8pm be prepared to do 11.5

This weekend the Seahawks will be playing some team in the NFC Championship Game.  We all know that Holly is Super 12th Man and she runs 12 miles before every game while carrying the 12th man flag to support our local team.  This Sunday I think it'd be cool to do a few of those miles with her.  I don't plan on running all 12 but I may run 2-4 :-)  Holly is going to give me the route she runs, time she will leave plus she uses a tracker on her runs so we can know when she will be at certain spots.  If you're interested in joining in on the run email me at ron@crossfitinterbay.com or text at 206-399-5707

Holly Diop's 12 Mile Plus Game Day Rush Excites Seahawks Community

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We had such good feedback with Monday's WOD that it was just the right amount of challenging and kick a$$ so we are naming it "The 12th Man"......and when the Seahawks make it into the SuperBowl, plan on doing that the Friday before the big game :-)

WOD:
4 Rounds
30 Wall Balls (20/14)
20 V-Ups
10 Ring Dips
200m Run