W.O.D. 7.31.09
6AM and 12Noon WOD
5 Rounds for time of:
20 Wall Balls
20 Hang Power Snatch (45#/75#)
*at some point during the WOD complete 2 Rope Climbs

Michael Pommerening of CrossFit Gotham featured above doing an "Aimee OHS" (although it looks more like a bad "Dancing with the Stars" episode...) is doing a Free Olympic Lifting Class during our 5:30PM and 6:30PM classes on Friday July, 31st. All CF KoPers are welcome!
Post class there will be a "lionshead" party and a BIG announcement!!!

"The great thing in the world is not so much where we stand, as in what direction we are moving."
-Oliver Wendell Holmes


Chris P. said...

if the announcement is that you're going on the actual Dancing with the Stars, then I already know

Miranda said...

Man, I am going to miss the big announcement! I have to work tonight, not fair!

Nicole said...

I am going back to the motherland aka Africa and will miss it too!

Ray said...

Did 4 rounds:
Row 500 M (1:40/1:50/1:53/1:51)
25 Push Ups
25 Sit Ups

Time: 20:10

Warmed up now for the Oly session!

Kit said...

Humped 3 miles out to the rifle range in 30 min, shot for 12 hours, and humped back from the rifle range in 29 minutes. it was dry the whole way too...totally dry... similar to my humor right now...

Ray said...

Many thanks to Michael for a great Oly session last night. I appreciated the disciplined focus on the fundamentals, and I took a lot away from it.

Sushi and whiskey was awesome too!