Saturday – 160730

160730Chad

Happy Birthday Chad! (Tomorrow)

Announcements

  • Camping trip with Coach Nate –  July 30-31 – THIS WEEKEND!
  • The Dog Days Throwdown – Individual CrossFit Competition

WOD

EMOM for 20 min (5 sets each):
Minute 1 – 20 KB Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunge w/ KB Goblet Hold
Minute 4 – 40 sec Prone Plank on elbows

rest 2 min

5 min AMRAP of:
10 Goblet Squats
10 Burpees
Note: Use one KB throughout the entire workout, both parts.

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