W.O.D. 9.7.17

 "Twins"

"Straight like Pencil" 

Nice beard Rich! 

 Congratulations on your FIRST Ring Muscle up Kevin!

(Gordy...sleeping on the job!)

For time: 

30 Overhead squats (95/135#)

7 Muscle-ups (your choice ring or bar)

20 Overhead squats (95/135#)

5 Muscle-ups (your choice ring or bar)

Community Notes: 

On Saturday, September 9th CrossFit KoP will be participating in the Helen for Houston Fundraiser. Our WOD for the day will be Helen and all local CrossFitters, our members and their friends and family are invited to come and do the workout. 

 Class is free but we are asking all participants to pay a "drop in" fee in the suggested amount of $20. We will add all money collected for the day to our donation. Bring cash or checks made out to CrossFit King of Prussia or donate directly here: 

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397 

 More information: 

https://blog.beyondthewhiteboard.com/2017/08/30/helenforhouston/

Quote:

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." 

- Emil Zatopek