Farewell WOD for Des Friday night, Windsor Lake WOD this Saturday!

This Friday night is the farewell WOD for Coach Des followed by tacos y cervezas at Weldwerks around 8.  

The Windsor Lake WOD is this Saturday at 830am.  Meet at the swim beach for a sandy surprise! Bring running shoes and suit or something that you don't mind getting wet...and I don't mean sweat.  Prize for the best Speedo!

8/24/2017

CrossFit

OLY review:

Squat clean

WOD:

21 Hang Power Cleans (135/95)

21 Ring Dips

400m Run

15 HPC

15 Ring Dips

400m Run

9 HPC

9 Ring Dips

400m Run

FIT

5 rounds

1 mile bike

20 DB snatches

5 burpees

1 minute rest