ANNOUNCEMENTS
Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
WARM UP
2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through
BUY IN
Zombie Front Squat
2-3 sets x 9 reps
heavier than last week
SKILL
OH Squat, perform 15 squats facing wall with hands overhead (toes against wall ideally). This will prep shoulders for OHS
WOD
"Happy Birthday Blaise!"
Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
*Blaise requested a WOD so hard that nobody would finish...his fault
CASH OUT
N/A
MOBILITY
Everything
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