Workout of the Day (WOD)

Thursday 2/23/17

Remember, the 2017 CrossFit Open starts tomorrow, Friday.  You have time to still register, go to and after you register make sure you choose affiliate and team "CrossFit Interbay". If you register or don't, come join us for your Open kick off party Friday night from 4pm until we close.  Come by any time watch the athletes do their workouts, hangout, have a drink (water or beer) and something to eat.  Or workout then stay around to cheer on others and relax.

Strict Pull-Ups 4 Sets of 4 Reps, hold 2 seconds with your chin at the bar and a4 second negative, if you can’t hit the reps, use a spotter or band.  If 4 is too easy then add more reps until you need a spotter to finish

4 Individually timed rounds with 2-3 minutes rest in between each round.  Start each round as a group
250/220m Row
20 KB Swings (55/35)
10 Burpees

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