Today is a special day. Both good and bad. One of our own is leaving. Cody Ray is leaving us and on to bigger and better things. He's leaving for boot camp this Sunday so todays going to be his last day here at the Zoo. So what I'm going to do is put together a special WOD to send him off right. I just wanted to say thanks to Cody for coming in kicking ass and not giving up no matter how hard the WOD was. Your going to do great in the air force man you got a great head on your shoulders and great work ethic. Its sad to see you go but were all happy for you and very appreciative of what you doing. Thanks Cody !
CrossFit 11:00 a.m. 4:30 p.m.
The reasoning behind this workout is its 20 minutes because Cody is 20 years old, 1 strict pull up because its the first month of the year and he's going to be doing a ton of these so lets get him ready, 20 hand release push ups because today is the 20th and he's going to be doing these in boot camp also so he might as well get use to it. and 12 kettlebell swing because its 2012 and I just like kettlebells and think they're a super functional movement. so there you go that's the method behind today's madness. Good luck and farewell !!!
20 minute a.m.r.a.p.
1 strict pull up
20 hand release push ups
12 kettlebell push press (6 on each arm)
Just in case you have'nt seen this yet
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