Wednesday, July 29th 2015
It is a CrossFit tradition to do “Birthday Burpees” on your big day. If it is your birthday and you are in class, let us know and we will gather everyone up and ‘celebrate’ with you burpee-style after the WOD. If you’re not in class that day, grab a friend or do it on your own! Daniel Powell and Kelly Brown… since both of you won’t here on your big day (Kelly’s is today and Daniel’s is this weekend), we want proof that they were done! Oh, and… HAPPY BIRTHDAY TO BOTH OF YOU!
SKILL WOD
Back squat 5/4/3/3/max effort
Work up to about 70% of your 1 rm then do a max effort set (as many reps as possible)
Score = weight used and # reps
WOD
30-25-20-15-10-5
Wall Balls
10 Box jump overs between each set
(start with wall balls and end with wall balls)
Fitness 14/20
RX 20/14 (24/20)
RX+ 20/14 (30/24)
For the 30 just put a 45 pound plate on top of the 24″ box
Kevin A. showing great depth and a nice vertical torso on his front squats…
