WOD

Back Squat (High Bar): 5-5-5 Then… 12 Min AMRAP: 30 Double Unders 7 Hang Power Snatches, 115/75 200m Run 6am’er Meg Pillagalli ran the Philly Marathon this past Sunday “I didn’t believe you guys when you promised that more CrossFit and less running would improve my running, but I got an 18 minute marathon PR today. I can’t say thank you enough!” – MEG        
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5-5-5 Weighted Pullup Or…. 5-5-5 Strict Pullup no weight Or… 5-5-5 Strict Pullup with light band assist Then…… AMRAP 10 4 Strict Pullups 6 Power Cleans 165/115 8 Pistols Then….. AMRAP 5 Minutes 200m Run 5 Burpees Happy birthday, Amy Fetchko!    
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3, 3, 3 L&R arm Barbell Turkish get-ups AHAP Then: Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24/20
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NO YOGA TODAY! 10am: Olympic Lifting 11am Endurance WOD\ 15 Min AMRAP CASH IN: 1 mile run 10 OHS, 95/65 10 Burpees ——5 min break——– 15 Min AMRAP CASH IN: 1 mile run 50 Double Unders 20 Situps Aloha from Oil Ross and Baby Oil. Representing CFWC from the top of a Volcano      
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FAT HEAVY HELEN 5 Rounds* 400 Meter Run 21 KettleBell Swings (70/53) 12 pullups Post time to comments: *30 Min time cap.  
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