Tuesday July 9, 2013

Reminder to sign up for the Mobility with Mary Clinic. Sat Aug 10 from 11-1.  The cost is $25, please email milehighcrossfit@gmail.com to sign up and make payment plans.

WOD

Run: 1 Mile

50 Wall Balls (20/14)

40 HSPU

30 Pull Ups

20 Box Jump Overs (24/20)

10 Muscle Ups (sub 2:1 progressions or 2:1 ring rows and dips)

*Competitors, – chest to bar pull ups and 30/24 box

** 30 minute cap

Cool Down:

2 Rounds

5 In N Outs with Push up and Dip

10 GHD Sit Ups

Joedy loves flying on the rings