A1) Weighted Pullup 4 sets 3 reps
A2) Broad Jump 6 reps rest 90-120 sec 4 sets
B1) Weighted Pushup 5-5-AMRAP
B2) Reverse Hyper med ball raises on GHD 10-12 reps rest 90-120
CF Foundations WOD
And now, ladies and gents...an example of how to get free, customized stuff from our very own Zach Morman. A letter written to 2POOD Apparel regarding his desire for a purple weight belt.
"Let me tell you little story of a whimsical young man with nothing to lose...
Once there was a young boy with fire on his breath and a hop in his step.
One day, he stumbled upon rather peculiar gym.
Where the people were strong but lean and thin.
Where the weights were magically colored and the people were barely clothed w/ skin mostly out!
With curiosity aroused he bounded into the strange garage to discover what the stir was about.
Boxes and bars and rings! Oh My!!
He was not so strong any more but rather shy.
1 year later function was strong.
His Crossfit total number was many digits long.
No shirt, no belt, no pain felt.
Until one hot summer day his spine did melt.
Surgery was due for the poor lad
But 4 months later he was training like mad.
A secret weapon wrapped around his waist.
A 2pood metcon belt to keep him safe!
But every day the boy grew a-bore.
Black and pink is for strippers and whores!
With an angry shout he wished for more ...
A wish he sent pleaded to the store.
Purple! he begged them alone at work.
A purple belt for a boy who cleans and jerk!
A belt of magic they did send.
Boredom and back forever mend..."