August 8th, 2011

Buy In:
3x
Forward Rolls => Line Hops => 100m Run => 3x Dots => Bear Crawl

Skill: Thruster

WOD:
200m Run
3 Rounds
5 Front Squats
5 Thrusters
5 Box Jumps
200m Run

Cash Out:
1 Minute Max Push ups.  With the remainder try to do as many Dot Drills.

Big HELLLLLLO to Charley Dale Arsenuk!  A future Guerrilla Kid!

And We are BACK!

We are back from our West Coast trip, which included the CrossFit Kids Certification class at Brand X then a great weekend at the CrossFit Games in LA!

Buy in:
3x
5 log rolls => Side scuffle hurdle jump => 30m Spring => 30m Backpeddle => 5 tuck jumps

WOD
5x
200m Run
10 Super Slow Squats
8 Plank Walks

Cash out:
5 minutes practicing Skin the Cat