pic courtesy of CrossFit Unwavering.

For those who missed my post on Facebook a few days ago, our friends at CrossFit Unwavering will be having a fundraiser WOD on 25 June.  Below are the details of this very important event or click on the pic to go to the Facebook event page. Would love to have a big Team Luke turn out…

Sabrina was recently diagnosed with Aplastic Anemia. This basically means that her body is not making enough/any blood cells to sustain her. This is due to her bone marrow not working properly. She has been getting blood transfusions and will need a bone marrow transplant.

This is of course very sad news and as a parent this kind of news completely tears you up. We want to come together and help support the Telon’s while they go through this hard time. This is going to be a huge financial strain on them and that should be the last thing they have to worry about at this time.

We are going to do a WOD on Saturday, June 25th for Sabrina. To come and do the WOD will be a minimum $20 donation, but if you can do more, every little bit extra helps! If you don’t want to workout but you want to come and hang out with a bunch of awesome people and make a donation, we would love to have you! WOD times will be starting at 8am and run every hour until noon. Please invite all your friends, family, and coworkers! More details will be released soon!!

S/S/S:

Overhead Squat w/3 Sec Pause @ Bottom

5X5

Compare to 9May

Time to see if you’ve been pushing hard on the cycle.  As you warmup, I would shoot to have your first set of 5 be the weight used in either the 2nd or 3rd set of five you performed back on 9May.

WOD:

15 Min AMRAP:

18 Thrusters 95/65

9 Box Jumps 24/20

200M run

Scaling Options:

Thrusters: 75/55

Box Jumps: 20/16

Run – 250M row

Extra:

Sit on floor with legs out straight

Use empty bar to mash quads – 3 min per leg

Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side