Workout of the Day (WOD)

Thursday 10/13/16

Saturday October 15th will be CrossFit Interbay's 6 year anniversary party.  We rented a room that will provide some food and some open bar at Percy's in Ballard(Link to their website). Make a night of it and plan on coming, this is always a good time, there will be plenty of adult beverages to drink, food and regular drinks too along with a lot of music and adults acting like children :-) We are excited to celebrate with each of you.

Strength:
Back Squat
8 Sets of 3 Reps @ 85% 1RM

WOD:
OPEN WOD 13.4
7 Minute AMRAP
3 Clean & Jerk (Mx 115/75, Rx 135/95)
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 toes to Bar
12, 15... continue up the ascending ladder as far as possible in 7 minutes.

Today's Workout



Tomorrow's Workout