WOD
50 Hollow rocks,
40 Flutter kicks,
30 Knees to elbow,
20 Hip extensions 25/15,
10 Burpees sit-ups 20/14,
1 Minute front rack hold 225/135,
1 Minute plank hold,
1 Minute front rack hold 225/135,
1 Minute plank hold.
Attention: First – congratulations and what an awesome job everyone did on Friday during 14.5 and in completing the Open!! The BBQ was great and we are so proud of everyone! Also, send a congrats to Mike Lundell and Kelila Ranney – they were the top male and female overall in the CrossFit Open at the box!! They will be getting their trophies and will be on the Open Plaque for 2014. Second, we are thinking of offering a Helo kids class – it will be offered 2ce a week and we will be following up with more info if there’s interest. Third – the Daybreak Tri is June 7, 2014, if there is interested in participation on teams or individually we are excited to have some CF Helo members competing and some training days before up at the reservoir!! Finally, Kassie Christensen that was there for 14.4 has provided a link below to the photographs she took. Please take a look, if you want them e-mailed to you, you can leave $5 with us and a best e-mail address and she will send them direct. Also, photo credit is always appreciated!!!
https://plus.google.com/photos/105434832591741930712/albums/5995974812490818465?gpinv=AMIXal8nPNN2j9HqtuekTeKdz191PWpFwfQ2mLo5TP-Q73Bhvkhg_VZ9-JwsqYivTyYXBn-uktOzp0e6wH7VgI_qwf3nnCbJ–PcodBGRzNjd8UPmlLZIyI&cfem=1
Mobility WOD Monday’s
