Monday, September 23, 2013

Hope everyone had a great week last.  Some you may have seen on Facebook that Korey took 1st place in his division at the "Rise of the South" at CrossFit Boro. If you didn't see it on FB well now you know. Great job Korey!!!

In 2 weeks the Shrimp Festival 5k will be here.  
Make sure you register so you can test your 5k time.

Kory, Marie and Pat hitting the Wallball!!
Arm/ Leg Swings
Row 250m
2x10 of:
Shoulder Dislocates
OHS
Sit-ups
      
MOD 15:00 max
Behind the Neck Push Press (Snatch-Grip)
5-5-5-3-3-3-3              
If this is a new movement to you, stay on the light side  


WOD
4 RFT
5 Power Snatch 95/63#
10 Box Step-ups w/45/25#  24/20”
20 Lateral over BB Burpees
Rx+ = 5 rounds and use 115/73#
 

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