WOD - THURSDAY, JULY 19TH 2012

5PMERS PRACTICING THE CLEAN!

* ABOUT 90% OF YOU PR'D ON YOUR SQUAT CLEANS TODAY. THE BIGGEST SUPRISE WAS HOW FAST YOU GUYS ARE STARTING TO GET UNDER THE BAR!  BIGGEST PROBLEM BY FAR IS THE LOW CATCH, AGAIN THINKING FAST ELBOWS AND LETTING THAT BAR ON YOUR FRONT RACK POSITION!

** THERE IS A COMPETITON - GARAGE GAMES BATTLE FOR THE ISLAND.  WE ALREADY HAVE 4 PEOPLE THAT ARE REGISTERED.  NO YOU DO NOT NEED TO BE A TOP COMPETITOR TO DO THIS.  THERE IS BOTH A RX AND SCALED DIVISION.  SO IF YOU HAVE ANY INTEREST IN TAKING YOUR CROSSFIT SKILLS TO THE NEXT LEVEL YOU SHOULD SIGN UP, AND HAVE A FUN/COMPETITIVE DAY WITH THE REST OF THE KOB FAM.

GARAGE GAMES - BATTLE FOR THE ISLAND SIGN UP

WARM-UP

15 WALKING LUNGES
15 LIGHT KB SWINGS (35/26)

15 STRICT T2B
1:15 PLANK HOLD

1:15 HS HOLD

DYNAMIC STRETCHES

SKILL

PART 1 = AMRAP 3 MIN GOAT#1

REST 3 MIN

PART 2 = AMRAP 2 MIN GOAT #2

WOD
FOR TIME:

800M RUN

100KB SWINGS(53/35)

CASH-OUT = 50 BURPEES FOR TIME