Friday, July 25, 2014

Friday, July 25th

 Please welcome our new member to our crossfit family, Dean James Michael. He was born on Wednesday, July 23rd at 11:18pm. He is a healthy 7lbs 9 oz. Congratulations Heistand family!


Strength

5x5 on each leg DB or KB Lunges, HEAVY!

WOD

10 Rounds for time
5 Pull-ups
5 Push-ups

5 Rounds for time
10 GHD Sit-ups
10 GHD Back Extensions

2 Rounds for time
25 Wall Ball Shots (20/14)
25 Box Jumps (24/20)

Rest 2 Minutes Between Rounds

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