WOD – Congrats to the Secada Family!

Remember our schedule for this week!!

Wednesday 11/22, 8pm class will be cancelled.

Thursday 11/23, 7am and 8:15am CrossFit.

Friday 11/24, 9am WOD at PEAK360, Potluck to follow. Bring your family and friends and don’t forget your leftovers!! Please check out our potluck sign up sheet and let us know what yummy item you’ll be contributing for our post-WOD feast!!

Saturday 11/25 regular schedule resumes.

Congratulations to Mari Secada and her husband John who just won a Latin Grammy for “Best Tropical Album”! What an amazing accomplishment!

A) SKILL WORK

Teach strict ring muscle-up (no kip)

B) SKILL WOD

4 x 3-6 Strict Muscle-ups or 4 x 6-8 Strict Pull-ups + Strict Ring Dips

**10 min cap

C) WOD

Complete for time:

1000 meter Row
30 Thrusters (115, 85)
60 Toes to Bar
30 Thrusters (115, 85)
1000 meter Row

**23 min cap