Monday WOD – 070813



“Hope for Cures”
Thanks to everyone who participated!! It was an amazing morning! It’s not too late to donate: https://hope.crossfit.com/sponsor?id=U30667&hope=cures

WCCF’s On-Ramp Program
There is still time to sign up for our first ever On-Ramp Program!  This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to the technique of the movements, and the importance of nutrition.  Over the course of 4 weeks, athletes will learn all the skills and knowledge necessary to excel at CrossFit.  The program starts TODAY, Monday, July 8th and runs for 4 weeks, 3 days per week (Mon, Tue, and Thu at 6:30pm).  All for the same price as our standard 3 days/week membership, $110. Sign up HERE: https://whaling-city-crossfit.theboxhq.com/events/wccf-on-ramp-program

20 Hang Squat Snatches 95/65#
50 Double-Unders
30 Thrusters 95/65#
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 95/65# (front rack, alternating legs)
50 Double-Unders
30 KB Snatches 24/16kg
50 Double-Unders
20 Chest to Bar Pullups

For time.

*20min time cap*