Wednesday – 170719

Happy Birthday Sarah!

Announcements

• In-house Competition & 5 Year Anniversary Celebration!!!
  • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
  • More details will be out by the end of the week…

SWOD

Every minute on the minute for 9 minutes:
Minutes 1, 4, 7 – Kipping Swing on Rings x 5 reps
Minutes 2, 5, 8 – Hanging Hip Thrust x 5 reps
Minutes 3, 6, 9 – Banded Strict Muscle Up x 2 reps

WOD

“Partner Mary”

Teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups