Friday

     Hey everyone I hope everyone is doing well and killing it in the WODs. I'm healing up pretty good, still cant walk but I'm feeling better and better every day. I'll be back before you know it! We have a special WOD today because its Jonathan's B'day! Happy birthday Jon hope you like the WOD. Have a great weekend ya'll!!!!



CrossFit 11:00 am 4:30 pm

Buy In: 
3 way hammy 
alt calf stretch 
1/2 doodle
lunge to Spider-man
boot strap squats


Body weight warm up:
3x12 overhead squats
3x10 hand release push ups 
3x15 ab mat sit ups

30 walking lunges
30 wall walks/sub push ups
30 box jumps
30 ab mat sit ups
30 double unders
30 dumbbell clean and jerks
30 burpee push ups
30 single arm kettlebell swings (30 each side)
30 doodlebugs
30 kettlebell snatches/dumbbell snatches (30 each arm)