Monday WOD 9.15.14

As many of you may know, I was competing in the Granite Games this weekend. It was an honor to compete with many games level athletes. I definitely had a blast. I also learned a lot things that I can use and bring back to help everybody else at the gym as well.

Before I get into the the WOD today. I just wanted to take the time to thank all of our amazing members at CFOC. Each and every day I see you guys (and girls) working so hard making so much progress. I know how hard it can be to stay on track and be motivated at times. Thank You all for being Great and motivating everyone around you, including myself!

I would also like to thank the rest of the coaches at CFOC for making it possible for me to make the trip up to Minnesota. I appreciate all the hard work and extra coaching to make sure CFOC continued to run smoothly. I know our members appreciate it as well. Thank You!

WOD TIME

Skill

Back Squat
5×5

60,65,70,75,80%

WOD

AMRAP 14
O: 10-Wall Ball
E: 10-Pull-Up

* Try to increase wall balls by 2 reps each round and pull-ups by 1 rep each round.