Workout of the Day (WOD)

Friday 4/11/14

Seattle Seahawks and CrossFit Interbay Superfan Holly won't be training for a little while because she had surgery on Wednesday to donate a kidney to a very lucky child.  Here she is in her hospital bed.  There is a card in the gym for everyone to sign; you can't miss it, it is big just like her personality.  Let her know we are all thinking about her and wish her a speedy recovery.

The gym won't be the same without Holly in there, maybe we can have a substitute while she's gone, hmmmmm who could do it? Maybe a sibling?  DON DON DONNNNNN. . . TWIST!

Holly's sister, Amanda, knows how important CrossFit Interbay is to Holly and how important she is to our community.  Amanda has been thinking about starting for a little while and thought the best time to start was while Holly was out to act as her replacement.  This of course, is . . . or was a surprise Holly.  So over the past few weeks Amanda has been sneaking into the gym during the times Holly wasn't around so she complete fundamentals and do some classes.  So Surprise Holly, your sister is now one of the CrossFit Interbay crew :-)  She's representing your family STRONG!!!!

Strength:  Split Jerk or Regular Jerk build up to a 1RM (work from the racks or jerk blocks)

800m Run
25 KB Swings (55/35)
50 Double Unders
600m Run
20 KB Swings
40 Double Unders
400m Run
15 KB Swings
30 Double Unders
200m Run
10 KB Swings
20 Double Unders

Holly, your sister said your favorite music is hip hop or something with a reggae beat, which in my head means your favorite singer is Snow and the best song ever is Informer.  This song is both, you're welcome.

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