WOD for Friday, July 5

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 am

I hope that you all enjoyed your 4th of July celebrations! A very heartfelt thanks to the Burkes for hosting the CFS Potluck. I am sorry that I was unable to join all of you. I did enjoy a wonderful slice of homemade apple pie. Delicious, Deborah!

A special thanks to Coach Jeff for leading all of the sessions. Upon his arrival home he looked at me and said, “I don’t know how you do this all day. It’s exhausting.”

Exhausting and exhilarating are flips sides of the same coin.

Now, about those Hero WODs… I’ve already heard from many of you comment that the WODs, both “Victoria” and “Whitten”, were very challenging. Nice work, athletes!

Strength
3RM Dead-lift
2 sets of 3 reps @60, 65, & 70% of 3RM 

Skill
Ring inversions

Spend 10 minutes working on ball ups and/or ring inversions. Attempt max time spent in inversion (up to 2 minutes maximum).

Conditioning
EMOTM for 10 minutes
Unbroken dips

Attempt as many unbroken dips per round as possible, i.e., you do not have to attempt the same number each round. You may even add bands between rounds.

If using the Matador, transition quickly, as it’s likely that you’ll need to share.