A few of the 6:15am peeps completely SPENT after the WOD.  The weather is getting warmer,and you will dehydrate easier.  Make sure you drink LOTS of water to keep your body hydrated.  Drink at least 8oz. of water AFTER you WOD to replenish what you sweat out during the WOD.  Some of you (and you know who you are) will need to drink triple the amount!

SKILL WORK:  PISTOLS

WOD:

30 sec wall ball 14/20#
30 sec rest
60 sec wall ball
60 sec rest
90 sec wall ball
90 sec rest
120 sec wall ball
120 sec rest
Then….
8 Pistols (4 each leg)
8 Dead lifts 155/205#
16 Bar jump overs
8 min. AMRAP

For wall balls, your score is the total number of reps completed, so KEEP TRACK OF YOUR WALL BALLS!!!!

Congratulations to those who took on Tough Mudder Oregon 2013.  WOW!!!  Way to represent CrossFit SW Beaverton.  Rumor has it we were the biggest team out there!  Can’t wait for next year!

Don’t forget, today starts our new SUMMER HOURS.  Please check MindBody for the new schedule.

We are also still in need of volunteers for Summer Sizzle on July 13th, even if it’s for just a few hours.  Please contact Melissa if you are interested in volunteering.

WOD:

Death by 10

Then…..

5 Snatches 65/95
10 Back squats 65/95
15 DU’s
10 min. AMRAP

$$$$$$CASHOUT$$$$$$=400m run BACKWARDS!!!

SURPRISE – SURPRISE – SURPRISE!!

No posted WOD today…..AJ is coming up with the WOD and we hear it’s going to be a GOOD ONE!!

“EXPECT THE UNEXPECTED” in CrossFit!!