Wednesday, October 16

10/17/2013

WARM UP
435m run
OH wall squat
Back ext

SKILL
Kipping

WOD
“Ryan”
Five rounds for time:
7x Muscle-up
21x Burpee

CASH OUT
KB suitcase DL

2 comments:

  1. Hey. My name is Brian Gallagher and I'm going to be in town for work (law enforcement), staying near your box this week and next. I will be in town for a week working midnights so I'll be itching to get some workouts in. I travel a lot for work and like to contact the box before dropping in but couldn't find a good email address for your new place (congrats!), hence me posting on your WOD blog comments. I was wondering if it would be alright to drop in for a few WODs? A little about myself, I've been doing CrossFit for over 7 years (Level 1 Cert 2007 and Barbell Cert 2008) and currently a member of Capital CrossFit in Dulles, VA. My schedule will probably allow me to make an early morning class after work or a mid day class after I wake up. Let me know if this is ok. I really appreciate it! Thanks for your time and I hope to hear back from you.

    Brian

    ReplyDelete
    Replies
    1. Hey Brian,

      Shoot me an email at smarcisin@plexusfitness.com or call 3027777539 so we can get you in here.

      Thanks-
      Sean

      Delete