Warm-Up: 10 Strict Pull-Ups, 10 Dips, 5 Pass-Throughs, 10 Goblet Squats (50/35lbs)
Mobility: Hip Opener, Seal Stretch, Split Stretch against wall
MetCon – AMRAP in 20 minutes of:
10 Ring Dips
Bear Crawl 15 yards
-Happy birthday to Coach G today, Dawn Porter tomorrow, Dani Huff on Tuesday, & anyone else that I am unaware of! I love you guys, and I’m sure you love me. There were some SMOKIN’ times today for the 5K run make-up WOD. Let’s see how this weekend will add up:
Free 10AM Saturday WOD + CrossFit Ktown + CBo & Tay Tay + You = Tons of fun!!
Race for the cure + The Jephrey + Ktown peeps + 5K run for charity = Tons of fun!!
-The race for the cure participants will be meeting at 7AM at the walking bridge next to the convention center. Bring $15 for the cause! For those of you doing the Paleo Challenge (it should be ALL of you), live it up this weekend. Pictures will be taken on Monday at your convenience, but make sure you begin to log your food, sleep, questions on Monday. I’m pumped!