Strength

10 minute warm-up and go for a new 1 rep max for Deadlift

W.O.D. CrossFit Football

Complete 8 rounds:

2 Power Snatches
4 Snatch Pulls
2 Power Snatches

*Do not drop the weight. 
*If weight is dropped, count a penalty. 3 handstand push ups for penalty.
*Go as heavy as possible.
*Rest as needed between rounds.

Post weights and penalties to comments.

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!