Sunday, July 8, 2012




Warm up:
Sponge Race-Teams compete to fill their empty bucket the highest with
sponges.  Team members must do 3 squats before filling a sponge and 1 burpee after emptying it.
Then an excuse to get wet....sponge toss!


Wod:
“Stars and Stripes”
From CrossFit Agoge

7 Star jumps
 15m Bear crawl
 15m Sprint
 7 Star jumps
 15m Broad jump
 15m Sprint
 7 Star Jumps
 15m Frog hop
 15m Sprint
 Repeat, then
 8 Star Jumps
 50m Sprint

Skill:
Single Under/Double Under

Game:
Dodgeball!!

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