Wednesday, April 13, 2016

Tuesday, April 12, 2016
April 11, 2016
Thursday, April 14, 2016
April 13, 2016

Wednesday, April 13, 2016

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Best Shirt Ever!
…by the way, “Mobility” tomorrow at 5:30 PM
~ Love, Susie

Announcements:
The Lurong Living Summertime Challenge
 begins on May 16th.

WE ARE SIGNED UP AS A BOX! Click on the link above to sign up!
Early sign-up discounts are available…
Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County
Teams of 5 are forming… Check out the link above for more information
Law Enforcement Torch Run for the Special Olympics ~ April 20th @ 9:00 AM
Start: Publix at 510 & 512, east to Powerline Rd., finish at Friendship Park
behind the Police Department. Multiple stops along the way…
Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park

*****************************************************************

Pre-WOD: Jump rope 3 minutes + Samson Stretch x 2;
1 rope climb (or 10 pull-ups), 10 ring dips, 10 sit-ups;
lax ball on traps

Skill: The Hang Power Clean

Post-WOD: Supine Scorpion, Foam Roll

***************************************************
WOD:

For time:
1 round of:
  30 hang power cleans 75/115#
  15 ring dips
  3 rope climbs
Then, 2 rounds of:
  20 hang power cleans 75/115#
  10 ring dips
  2 rope climbs
Then, 3 rounds of:
  10 hang power cleans 75/115#
  5 ring dips
  1 rope climb

 

 

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