Wednesday 05.20.15

Semper Fi

REMINDER

The 6:30 AM WOD is cancelled this week only

The Murph Challenge happens Monday.

We will have open gym hours.

As the air gets humid and we all get sweaty and chalk-happy, let's review how to take care of our effing hands. Additionally, talk to Rachel. In nearly 4 years of CrossFit I never once heard her complain about her hands.

WOD

5 rounds (increase weight each round)

1 power clean + 3 push press + 1 jerk (no racking bar between lifts)

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"Coe"

10 Rounds

10 thrusters (95/65)

10 ring pushups

*20 min cap