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


Don’t forget to signup for the ASYMCA mud run.  If you’re interested in being on the CFHR team, please email Bryan (  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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