Monday 06.20.16

We hope everyone had a wonderful Father's Day, whether embracing happy memories of the Dads that have gone before, or making new ones with the Dads in their lives.
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Starting this Friday evening we have two teams competing in the Urban Street Games in The District in Rock Island. The competition continues all day Saturday. This is a family friendly event that has grown significantly from last year. There will be a kids area and a health fair in addition to all the CrossFit action.

WOD

Warmup to back squat weight for reps plus work in 20 hspus plus 15 step ups ea leg
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30 min EMOM
1. 9 back squats at 75 percent 1 rm
2. 50 double unders
3. 2 MU; 5 slow controlled TTB
4. 15 wall balls
5. rest