Sarurday, August 24, 2013 | "Pool WOD"

This Saturday, August 24, we will be having a special pool wod fundraiser to help our friends at the Oak Hill City Pool. There will be a skill starting at 9 AM and the WOD will begin at 10 AM. The fee is $10 per person. Weather is supposed to be beautiful, so come out and enjoy the sun with some friends for a good cause. No speedos ~ lets keep it family appropriate ;)

Skill: 
Log Press and Atlas Stone

WOD:
Starting at the gym:

  • 5 Atlas Stone (lift over bar)
  • Run to City Pool
  • 25 KBS 53/35
  • Swim length of pool and back
  • Get out of pool and complete:
  • 25 Pushups
  • 25 Air Squats
  • 25 Flutterkicks (4ct = 1 rep)
  • Jump off diving board and tread water for 60 seconds
  • Get out of pool and complete:
  • 25 Pushups
  • 25 Squats
  • 25 Flutterkicks
  • Go down the slide
  • Swim length of pool and back
  • Get out of pool and complete:
  • 25 KBS 53/35
  • Run back to the gym (don't forget those shoes!)
  • 1 Atlas Stone (lift over bar)

Also we will be having a pool party wod/lunch on Sept 2, Labor Day - open to all Crossfitters, friends and families! More details on Saturday after this workout! See you there!!!

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