Fri 10.7.16

“Life is a grindstone, whether it grinds you down or polishes you up depends on what you are made of “

Skill: Muscle Up,

  • Eventually find everyone’s Scaled option and do 3 rep EMOM for 5 minutes

WOD: 4 Min, 6 Min, 10 Min

  • In 4 minutes complete as much of the following as possible:
    • 400 Meter Run
    • 5 Muscle Ups
    • 10 Alt DB Snatches (2 for 1) (50/40)
    • 4,8
    • 3, 6
    • 2, 4
    • 1, 2

2 Min rest

  • In 6 minutes complete as much possible

2 Min rest

  • In 10 minutes complete as much as possible

*Every round record either your time or where you left off
*Every round begins with the 400 meter run

Shoutouts: Ron 2 year anniversary, Carla 1 year anniversary. Saturday Marina Bday. Sunday Lauren Bday
Box News:

  • WODS for the following day are being posted at 6pm now rather than 3pm.
  • Friday 5:05pm Class Update!
    • Reminder: October 7th, 14, 21, and 28 the FRIDAY 5:05pm “CrossFit Class” will be off the schedule. Instead from 5:05pm-6:05pm there will be an “open gym slot” for people who still want to do the WOD on their own OR Sign up for the “WODwithBen” Class – This may or may not include the WOD that has been made for the day. It may or may not be torturous. Be ready for anything! Have fun and Good Luck! *Note: All other classes on Friday will run as normal*

Events:

10-7-16-score 10-7-16-wod 10-7-16-wodwithben 10-7-16wodwithben

 

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