Friday

We are on the road to CrossFit Regionals as I post this! Off to support Coach Brock in the Mid Atlantic region.
Everyone, please wish his luck!

I also want to say GOOD-LUCK to everyone doing the Tough Muddier this weekend!!!!

Please note: we are closed Sunday!!

Strength
Strict weighted pull ups
3-3-3-3
Partner assisted pull ups for those who don't have their pull ups yet.
Banded strict pull ups only if you cannot complete partner assisted pull ups.

WOD
For Time:
500m Row
Then immediately
21-15-9
HSPU
Slam Balls 40/30#