REMINDER: Our next pot luck cookout is this coming Saturday, June 28th. The WOD will start at 9am and we will run heats until everyone gets in a workout. Then, we will begin the cookout. Everyone is asked to bring his or her favorite dish, side, or drink to share with everyone. We will also have a grill for cooking. There is a sign-up sheet on the main table. Please sign up if you plan to attend. If you plan to bring something, please write it down as well. We need to know attendance for the WOD and what food to expect.
CrossFit Alloy WOD For 6/22/2014:
Developing strength in the top of the Ring Dip
Max hold for time in 5 attempts:
Jump to the top of the ring dip and hold as long as possible.
40 Box Jumps (30/24)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.25/0.75)
30 Ski Jumpers
NOTE: DO NOT DROP THE WEIGHT ON THE STAIRS!!!
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