Mud Run and Mobility Clinic. Thursday, July 22d. 100 Days of Burpees Day 22

 This Photo sums up WOD 2 from the games very nicel..chaos  (photo by Alan)

3 Rounds for Time:
  20 Unbroken Wallball shots (20/14lbs – 10′ target)
  15 Hip Extensions

Rest EXACTLY 2 minutes

In 3 minutes and ONLY 3 attemps, find a 1 Rep Max for Rack-to-Overhead
    -You can use any overhead lift
       -Shoulder Press, Push Press, Push Jerk, Split Jerk
    -You can start with the weight racked BEHIND the neck if you want

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Don’t forget to signup for the ASYMCA mud run.  If you’re interested in being on the CFHR team, please email Bryan (berrio3@aol.com).  Please signup by next Monday.

Dont’ forget to signup for the Stretching and Mobility Clinic.  Signup link and details are under the announcements section of this blog.  This 2 hour class has received rave reviews.  Rob Wilson is a renowned massage therapist and CrossFit Level 2 Coach.  He teaches you quick and effective stretching for pre and post WOD that will improve you performance in and out of the gym.  Spaces are limited.

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