Cap’n K’nuckles

WOD 6-14-13

Front Squats: 3×10
Go as heavy as possible as long as your form is spot on.

1-10 for time:
• Wall Ball (20/14)
• DU’s
• One-arm KB Swings (55/35) [per arm]

Complete 1 rep of each, then 2, then 3…etc.

ANNOUNCEMENTS:
Summer is here!!! We highly encourage you to stay on top of your hydration levels! Drink lots of water throughout the day, not just 5 minutes before a WOD!

If any mothers (or fathers) are interested in doing a childcare co-op during the evening classes, please let your voice be heard. If we have a big response we can keep a rotation so that you can get your WOD on without having to worry about finding a sitter! Let a coach know and be sure to let other parents know if you are in.