W.O.D. 5.27.12

CrossFit Baseball:

Hit - Two Forward Rolls

Lunge to first base

First Base- 10 Thrusters (45#Bar)

Bear Crawl to second base

Second Base- 10 Burpees

Broad Jump to third base

Third Base - 10 Knees to Elbows (or Knees to wherever)

run home

Home - 10 Air Squats

This WOD will run for 15 minutes, there will be two teams (the class will be divided into team A & B). Max runs will decide which teams wins ( the coach will keep track of runs completed). One person per team will start and as they cross home and finish the air squats another athlete will be tagged to start. Throughout the WOD the coach will release more then one runner into the bases until there are multiple runners working at a time.

Community Notes:
10:00AM class ONLY today! Friends and Family are welcome.

Birthday:
Happy Birthday Jason. You have come so far since you started down this CrossFit path with me in 2008.  Thank you for your hard work and dedication to CrossFit KoP, it wouldn't be the same with out you! Your coaching eye and sense of focus in the gym are as unmatched as your love and support as a husband and a father, they cannot be duplicated, you are the best...Happy Birthday!

Quote:

"The legacy of heroes is the memory of a great name and the inheritance of a great example."

- Benjamin Disraeli

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