Saturday, August 31

Hello All … Well with overcast skies, Coach Ray bravely went forth and planned an outdoor WOD … And it went excellent … Great efforts all around … Plenty of pictures of today can be found on our Facebook Page … www.facebook.com/crossfit.hammermill … Check it out … Then … Come check out our facility … We would love to have you … Enjoy!

GET WARMED UP:

2 Rounds /15 Each

Push-ups ~ Sit-ups ~ WallBall ~ Pull-ups

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/PVC

WOD:

2 Athletes per Team

1 Athlete completes a movement while the other rests.  Athletes switch after the 200m sprint.

50 Burpees … then … 200m Sprint

50 Situps … then … 200m Sprint

50 Box Jump @20″ … then … 200m Sprint

10 Front Squat @95/65# … then … 200m Sprint

200m Farmer Carry @70/45#

chris and ben victory

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