WOD Fri 7/15/16

1. We have a couple from Unite competing this weekend in the Independence Games in Florence SC.  Wish Eric Rhew & Erin Rhew good luck.  If you want to go and support them, get with Jamie.  He will be going down Saturday morning.

2. We have 2 spots left for the Crossfit Games Pool. We draw names starting on Monday. First to respond gets the spots.

3. We have 1 spot available for the Nutrition program. First response get it!

4. Core Challenge: 50 L-Raise or 50 Knee Tucks

A. Deadlift
5@75%
3@85%
1@95%
3@90%
5@85%

D. Elizabeth
21-15-9
Squat Clean (135/95)
Ring Dips