5/10/14 Mother’s Day Parade…come WOD at 9am and then head DOWNTOWN!!!

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Leeann's plethora of COOL socks!!!

Leeann’s plethora of COOL socks!!!

FIRST ROPE CLIMB FOR NEW MEMBER AMANDA!!! CRAZY COOL!!!

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OK GUYS…..Sunday is the 100th day of the BURPEE CHALLENGE!!! Unless we hear from you, we will assume you did not make it!!! SO LET US KNOW…VIA WEBSITE, FACEBOOK OR THE WHITEBOARD!!!

WOD:

INDIVIDUAL EVENT 7 – 2014

For time:
64 pull-ups
8 overhead squats, 205 / 135 lb.

Scoring

The athlete’s score is his or her total time for completing the event.

Movement Standards

Pull-ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Overhead Squats
The hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

***CrossFit Sonora will be participating in this years “Murph Challenge”….we are looking to get EVERYONE to participate!!! Please go to http://themurphchallenge.com/ to find out about all the details, how to register and the story behind the event!!! We will be doing the HERO WOD at CrossFit Sonora on Memorial Day…Monday, May 26th 2014. PLEASE USE CROSSFIT SONORA AS YOUR AFFILIATE WHEN YOU REGISTER!!

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