AMAZING RACE DETAILS

Saturday August 24, 5:30p.m:  Meet at Crossfit Cody

Bring clothes/shoes that can get wet (bring a change of dry clothes)

****Life Jackets Required*** (Please provide your own life jacket, talk with an owner if you are unable to find one.)

POTLUCK

5:15am: Appetizers 6:15: Sides 8:30/9:30: Desserts 4:30/5:30: Appetizers/Sides

CFC will provide main course, keg, and sparkling water. BYOB if you would like something else to drink.

Get signed up, we are putting teams together:)

***No Regular Class Saturday Morning***

Strength/Skill ON a 10:00 RUNNING CLOCK... Pull-Up or Muscle-Up Skill Development Beginner - Lat engagement drills (pull ups) or Transition Drills (muscle ups) Intermediate -kip practice (pull ups) High Ring Drills (muscle ups) Advanced - Mult. Reps or Strict Work WOD AMRAP x 16 MINUTES 50 Double Unders 25 Wall Ball (20/14)|(14/10) 10 Pull-ups or Ring Muscle-Ups PUREFIT AMRAP x 14 50 Single Jumps 15 Wall Ball 10 Ring Rows MWOD PreWOD:  20 Banded Lat Pulldowns + 10 Pushups (2 Rounds) PostWOD:  Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm