Hey you guys, I got some bad news I pulled or ripped something in my calf on Saturday. I haven't went and gotten it checked out yet because I was going to see how it felt today. I cant walk on it or put any kind of pressure on my left leg. I may or may not not be in today. I'm going to make an appointment to get it checked out today. I'm going to put the entire WOD and warm up on the blog today so for those of you who show up your more than welcome to use the back room. I should be in the rest of the week no problem, I got crutches so I'll be there the rest of the week I just need to go get a check up sometime today. Thank and sorry. If you do this WOD please write your time up on the board.
CrossFit 11:00 am 4:30 pm
Warm up:
3 way hammy
alternating calve stretch
scorpion
boot strap squats
lunge to spiderman
Buy In:
3x12
overhead squats
push ups
double unders
supermans
WOD
3 rounds
50 ab mat sit ups
30 kettlebell swings
50 double unders (3x as many singles 150)
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