W.O.D. 5.9.17

Boot Camp!

For time: 

15 push presses 

5 rope ascents 

12 push presses 

4 rope ascents 

9 push presses 

3 rope ascents 

6 push presses 

2 rope ascents 

3 push presses 

1 rope ascent 

 Use ¾ body weight for push presses and climb a 15-ft. rope.

Community Notes:

Please join us for "PROM" on Friday night (May 12th) at 7:00PM. This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

Community Notes:

Don't Miss Lacrosse Ball Mobility Class- Mark your calendars for Mid May!

The class will start with basic stretches, just to warm up. Then we will use the lacrosse ball to focus on the back, shoulders, hips, calves, ankles and feet for the rest of the class. At the end of the class, you can focus on something specifically for YOU and still make it to the 6:30PM on time.

Join Shawna on May 17th, at 5:30PM in the Annex Upstairs!

Quote:

Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.

-Hal Borland