July 23rd WOD AND RUN FOR CONGO

Brief Update:

Our good friend Julianna Verboort would like to invite you to participate in Run For Congo Women. It sounds like a 5 K run/walk on July 23, 9:00am Willamette Park (flat course) great for families too. It is a fun way to support women in Congo. Please contact me if interested in attending.

warm up:
run 400 M
3 x 10
pass throughs
boot strapping
5 pull ups, 15 squats

WOD: 3 x 7 back box squat (to 80%)
21-15-9
Deadlift + 20” box jump
3…2…1… GO

Great job everyone..
Also if you have a summer birthday – let us know. YOU get to pick the WOD on your birthday.
Will post them on the white board as they come in.

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