Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
What a week!
Thursday, Coop will be at SSMGC to teach CrossFit Kids to a horde of little gymnasts.
Saturday is the Miracle Mile! Show up, run a mile, and then drink lemonade at Catalyst while the parade goes by. Air-conditioned comfort, or drift outside to get an up-close view (if you run out to grab candy, we'll know it!)
On the topic of running, Mike's Marathon/Half Marathon group will start in just over two weeks (in time for the Soo, MI Marathon!) Do your first, do your best….or just find out why people are doing it faster, with much less training time and fewer injuries!
Sunday is Carolle's homemade WOD. She'll be coaching at 10am; entry by punch card.