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Tuesday WOD – 072313

Paleo Naturals Display

Now for Sale at WCCF!

31Heroes
Last year, several of you participated in the 31Heroes WOD with us. We have decided we are going to host the WOD again on Saturday, August 3rd at 9am! All are welcome and donations are not required. However, if you are interested in donating (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

August On-Ramp!
We are already starting sign-ups for our next On-Ramp, slated to begin Monday, August 5th at 6:30pm! This program will introduce you to CrossFit and how to move safely and functionally. $110 for the 4 weeks! 3 classes per week, Mon, Tues, Thur at 6:30pm!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/wccfs-august-on-ramp-program

WORKOUT OF THE DAY
1. Back Squat: 3X10 – heavier than last week, rest as needed.

2. ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 Pullups

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 KBS 32/24kg

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict.