*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd.

** Please be aware the gym will be closed at 12:00 sharp today.

WOD:

1) 5 rounds AQAP:

400m Run

30 Air Squats

20 Push-ups

10 Power Snatch 95/65

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet/style of a Ring Dip.

3) D-Ball Carry: 400m for time

Keep the ball in a front/bear hug position. Keep track of times and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE