Wod's

Happy Birthday Joseph Borgardt!

Announcements:

1) Yoga is every Saturday at 8:15am. This is a great way to stretch those sore muscles and gain more mobility and flexibility!

• A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome – beginners, weekend warriors and Crossfit powerhouses!

Skill Practice

(Bar or Ring) Muscle Up Progression

CrossFit WOD

3 Rounds For Max Reps of:

1 min KB Swings (53/35)

30 sec Rest

1 min Burpees

30 sec Rest

1 min Wallball (20/14)

30 sec Rest

1 min Double Unders

30 sec Rest