Homework, Advanced Competitor's WOD, and July 4th

    The July 4th workout will be a partner workout, male/female and will be at 10am tomorrow morning.  Running, Box Jumps, Pullups, and Carries will all be utilized in the workout.  Your partner will be chosen for you :)  Hope to see you there.

    The Advanced Competitor's WOD will be tackling the following workout this coming Saturday.

    For time:

    Run 1000m

    30/20 Handstand Pushups*

    Row 1000m

    Standards:

    1) Men-30 HSPU kipping or strict; hands on plates, head to abmat

    2) Women-20 HSPU kipping or strict; hands on floor, head to abmat

    *A 25lb plate will be allowed to scale the HSPU if needed.

                

    Please email Vince@crossfitgeneration.net to register.

Homework this week:

           1) 30 Ring Dips

           2) 100 Double-Unders

           3) 30 Toes to Bar           

.......................................................................................

DAILY TRAINING

5 rounds for time:

Run 400m

12 Thrusters (95)(65)

 

 

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