WOD - Wednesday, 5.27.2015

CrossFit 1525 in Houston, Texas was one of our biggest supporters after King of the Beach got hit by Sandy.  The owner of the gym just took over a foot of water and she took care of us in our time of need raising over $1000. We would like to pay it forward.  As a community we are going to donate towards their recovery. We would love members of our gym to chip in as well. There is a donation box on the front counter. We will be ending the fund raiser on Sunday and sending a check monday. You can write checks to "CrossFit King of island park" or just drop cash in. We will take a photo of the check and the letter we send with it before we send. If you would like us to include your name in the letter, just drop it in with your donation. Thank you for helping us pay it forward!

Announcement: If you're doing your own squat program during Group Classes, please only you the two racks at the front end of the gym.  If those racks are needed for the group classes, you will have to wait for class to finish.

CROSSFIT

4 Rounds for Quality: (20 minutes)

-5 Single Arm Strict Press (each arm)
-30 second Hollow Hold
-5 Strict Chest to Bar Pull Ups
-10 PVC Pass Throughs (at sticking point)

WOD
5 rounds:
10 Toes to Bar
10 Wall Balls (20/14)
5 Power Snatch (115/75)
5 Overhead Squats

FITNESS (11AM, 7PM)

10 leg swings, 10 hollow rocks, 5 inch worm + 2 pushups, 10 boot straps, 10 Kossacks, 10 air squats

With a KB- 2 rounds of 5-5 OH reverse lunges, 5-5 shoulder press, 10 goblet squats, 5-5 thrusters, 15 KB american swings.

8 min AMRAP of Wall Ball/ Burpee- 2/2,4/4,6/6,8/8...

5 min rest Work back to where to reached for time.