Announcements

• Camping trip with Coach Nate –  July 30-31
• The Dog Days Throwdown – Individual CrossFit Competition
  • August 6 – SIGN UP HERE

SWOD

5 X 1 Snatch Balance + 2 Overhead Squats
Note: Increase weight each set. If you fail, drop 10 lbs and finish at that weight.

WOD

7 rounds for time of (14 min cap):
10 Front Squats (135/95)
10 Ring Dips

Cash Out

3 min Baby Rolls – DEMO