July 11th, 2014

Denee here with your WOD post for the day.  I took over because the 11th is Ryan’s birthday, so I wanted to make sure he didn’t think he was getting out of Birthday Burpees. Happy Birthday, Ryan!
Warm up:
34 Burpees
CrossFit (6am, 5:30pm)
Every 90 seconds for 10 rounds, do 1 Push Press + 1 Push Jerk + 1 Split Jerk.  Increase weight when possible so that the last round is a max for the day.
Work Capacity:
In 6 minutes, Row 1000M then do as many GHD Sit-ups as possible
CrossFit Light (7am)
3 rounds for time:
– Row 300M
– 20 Wallballs, 14/10 lbs
– 10 Pull-ups
“Take a chill pill.”
 – Ryan Wolf, circa 1988 (seriously, he thinks he made that up!)

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