Workout of the Day (WOD)

Wednesday 5/27/15

CrossFit Interbay is extremely PROUD of Marissa V. and Taryn O. These two young women were just notified that they have been accepted to the USMC Summer Leadership and Character Development Academy. They will be spending a week in Washington DC this summer learning about ethics, the military, leadership development and U.S. History. Marissa and Taryn are amazing and intelligent young women and we are so very proud of them both. CONGRATS ladies!!!!  It's been a pleasure watching you both grow into a smart, motivated and intelligent young women.  Keep up the hard work and have a great trip.

 Marissa and Taryn in between workouts at the Elysian Games

Marissa and Taryn in between workouts at the Elysian Games

 Marissa competing at the Elysian Games

Marissa competing at the Elysian Games

 Taryn and Marissa in between workouts at the Gorilla Games

Taryn and Marissa in between workouts at the Gorilla Games

 Taryn competing at the Elysian Games

Taryn competing at the Elysian Games

Strength:
Back Squat
Set 1 – 6 Reps @ 70
Set 2 – 6 Reps @ 75%
Set 3 – 6 Reps @ 80%
Set 4 – 4 Reps @ 85%
Set 5 – 3 Reps @ 90%
Set 6 – 6 Reps @ 75%

WOD:
21-15-9
Burpees
30-20-10
KB Swings (55/35, FB 70/45)

*Move clean and move FAST!!!

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