8.17.2018 CRY ME A RIVER 14.4

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Bryant and Hayley

Warm-up: 6 Rounds of 100m. Row.  Your rower must stop on 100m. exactly.  For every number short of or past 100m. you have a burpee.  Dynamic Stretch

Strength: Squat Cleans
BBWU4C
5/30    4/40    3/50    3/60    (2/70)3

WOD: CRY ME A RIVER 14.4

For time:
Row 500m.
10 Thrusters 95/65
10 Wallballs 20/14
10 C2B Pull Ups
8 Thrusters 
8 Wallballs 
8 C2B Pull Ups
6 Thrusters 
6 Wallballs 
6 C2B Pull Ups
4 Thrusters 
4 Wallballs 
4 C2B Pull Ups
2 Thrusters 
2 Wallballs 
2 C2B Pull Ups
Row 500m.

Compare to 9.19.16

Icing:  3x’s Max Effort Vertical Jump

FYI– Laura has gone above and beyond to bring one of the countries top crossfitters,Tiffany Hendrickson, to clinic us on gymnastics movements that we would like to improve on.  There are flyers posted in the front room at the box be sure to check them out.  The date for the clinic is Saturday OCT 13.  We need 17 participants at a cost of $65 to make it happen. We will post a sign-up sheet on the whiteboard for those who want to take part.