Don’t forget to place your Custom Fit Meals order by midnight, Tuesday for next week’s delivery!
WOD
Part 1: Three Rounds NOT For Time:
10 Pistols (or pistol modifications)
Rest 45 seconds
10 Ring Dips
Rest 45 seconds
Part 2: One Round For time:
Row 20 Calories
30 Burpees
30 Ground to Overhead 40/30lb DB
30 Toes to Bar
30 Overhead Walking Lunges with 45/25 lb. Plate
Coach’s Notes: Post time completed for part 2 to comments.
ATHLETES: This Saturday, December 1, 2012 at 10:00am, we will join CrossFit North Myrtle Beach for a Christmas themed WOD. 9am WOD at CFOIB is cancelled. 8:15am SPIN is on as usual. This is a charity event to help bring the joy of Christmas to local needy children. In order to be able to do the WOD you must bring a new, unwrapped toy to donate. All toys will then be delivered to a local church or one of the North Myrtle Beach City fire stations for “Toys for Tots”.