Good luck to everyone today!
Shout out to Ed, Danielle, Brittany and Julio who are competing at a CrossFit competition "War at the Shore" this weekend.
And to Nora who's competing in a 100-mile Ultra marathon race, incredible!
Saturday classes are 8:30 and 9:30am, we will also have open gym after class until 11:45am if anyone wants to put in some extra work or practice some skills.
Saturday, August 8th
do three sets of planks, choose 1 - 4 minutes. Rest time should equal plank time.
For the score, enter the number of seconds completed on your last plank.
15 minutes total
Review and practice the muscle-up.
Review and practice the Clean and Jerk
WOD- 21 minute AMRAP
5 Clean and Jerks 185/125#
Each round, add 2 muscle-ups, 5 clean and jerks, and 10 double-unders.
To scale muscle-ups, do 5 pull-ups.