Ok tomorrow there will be some amazing athletes heading down to Orange County for one of the largest fitness competition in California, the OC Throwdown!!!  We have one of our own, Dane McClaughlin, who will be heading down to rub elbows with some of the best Crossfitters around.  There will even be some Games athletes.......like one of our alumni, Wes Piatt!!!  Its going to be a blast!  So if you see Dane before he leaves, wish him luck!!  GO GET EM BROTHER!!!!!! FEEL THE BURN!!!!!

______________________IMG_1271INFERNO Warm-up  x 3

Complete the following:

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For Time:

3 Rounds: (18 min cap)

20 reps Dumbbells Ground to Overhead (50s#, 35s#)

30 reps Box Jumps (24", 20")

40 reps Hand Release Push-ups

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then.....

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Snatch Balance:

5-3-3-1-1-1

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ON RAMP CLASS Day 5: Power-Work-Intensity, Pull-up, Kettle Bell Swing

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MWOD: