August 28, 2107

WOD: Every 4 min for 24 min,

5 x overhead squat 

10 x box jumps 
200m run

(rest any remaining time)

YOUR SCORE TODAY IS YOUR INTENSITY LEVEL – RATE IT FROM A SCALE OF 1 to 10 (10 = pushing to your max intensity)

CASH OUT: Not for time, 3 rounds,

10 x banded lat pull down

20 x medball sit ups

30 second nose to wall handstand hold

Teams are rolling in….what’s your team name going to be??? Get creative and get registered. REMEMBER…if you want your shirt included in your entry fee, you must be registered by August 31st (your shirt will be at the event when you arrive). After August 31st, shirts are not included unless you pay extra. Get it done!