We'd like to introduce you to the new Coach at CrossFit 717... He/She won't be starting until July 2013, but will come with 9 months of training under his belt. We have a feeling He/She will be pretty awesome at Snatching and winning Mid-Atlantic Hoppers.
His supervisor will be Jamie C., so if she seems cranky over the next couple months, we hope you understand. Dan on the other hand will remain rather pleasant until July when the new Coach is taking more work than expected...
We couldn't ask for a better extended family for the new guy to meet than the one we have here!
SKILL/STRENGTH
Work on Goats after WOD
WOD
Partner AMRAP 30:
A: Run 400m
B: Row 500m
B: Run 400m
A: Row 500m
*After both A & B each complete row and run, do the following:
A: 5 Pull Ups, 10 Push Ups, 15 Squats
B: Plank Hold
B: 5 Pull Ups, Push Ups, 15 Squats
A: Plank Hold
Repeat. Rotate run/row order each round.
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