W.O.D. 7.29.15

Strength
The Jerk
1-1-1-1-1-1-1

Skill
Rope Climb
Focus on skill and technique then complete Max rope climbs in 5 minutes. Advanced athletes go to 20 ft, Intermediate go to 15 ft and beginners will complete two pulls (working on foot placement on the rope) which will count as one climb.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

"Feeling gratitude and not expressing it is like wrapping a present and not giving it."

-William Arthur Ward