Happy Friday!!!

Strength/Skill
Thruster 8-8-8-8 (from the rack they must be unbroken sets. If you need to rest you have to rest holding the barbell. You cannot re-rack the weight)

WOD
Body Weight Fight Gone Bad 3 Rounds, 1 minute per movement of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps

*Compare to 07/12/2013 

Adriel showing how going Paleo has improved his heavy WODs.

WOD

A: 3 rounds for reps, 
1 min per station, of: 
Ring Rows
Push-up 
Sit-up 
Air Squat 
Burpee 
Rest 1 min

B: 3 rounds for reps, 
1 min per station, of: 
Pull-up 
Push-up 
Sit-up 
Air Squat 
Burpee 
Rest 1 min

Paleo Challenge Day 18

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
Body Weight Fight Gone Bad
3 Rounds, 1 minute per round of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps