8/1/14 DAY 82 of the PUSH UP CHALLENGE!!!!

Trainer Seth showing how the L-sit on rings is done!!!

Trainer Seth showing how the L-sit on rings is done!!!

SWOD:

Hang Power Clean

5 x 3

WOD:

400 Meter Run

20 Burpees

20 Kettle Bell Swings (1.5/1)

20 Box Jumps (20/18)

20 Sit-ups

250 Meter Row

15 Ring Dips

15 Pull-ups

15 Wall Balls (20/14)

15 Knees to Elbows

100 Double Unders

10 Cleans (135/95)

10 Push Jerk (135/95)

10 Overhead Squats (135/95)

10 Muscle-ups

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August 6th CrossFit Sonora will host the “31 Heroes” WOD at all of the scheduled class times.  Gyms around the nation and world will unite together hosting the fourth “31Heroes” WOD honoring the men killed in action on August 6, 2011. The funds raised will be distributed to grant recipients through The 31Heroes Project. Two of this year’s grant recipients will be the Travis Manion Foundation and the Navy SEAL Foundation. To learn more about the Heroes and their sacrifice, please visit the 31 Heroes site.

Please click on the link provided below and join the “CrossFit Sonora” team. Your registration and tax deductible donation will get you a 2014 “31 Heroes” T-shrit or Tank.

http://www.31heroes.com/2014-join-team/

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