Omnis CrossFit Daily WOD, 07/10/2015

Announcements

Saturday, July 11th at 9:00 a.m. at Murray Park
WOD for Wishes, in support of the Make-A-Wish Mid-South, is a fun community workout for anyone and everyone!

EVERYONE is invited to join us in helping raise money and awareness to grant a wish for children. You do not have to do CrossFit to participate.

Suggested donation is $5 to participate and all other donations will be accepted as well!
No Grains Homemade Bakery will have a “Paleo Bake Sale”! Proceeds will go directly to the Make-A-Wish Foundation. All items are prepared using only natural ingredients and without grains.

Make-A-Wish grants the wishes of children with life-threatening medical conditions with the purpose of enriching their lives with hope, strength and joy. With the help of donations and volunteers, Make-A-Wish grants a wish every 38 minutes. In Arkansas alone, Make-A-Wish Mid-South granted 123 wishes in 2014. Whatever the odds, whatever the obstacles … wishes find a way to make the world better.

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Omnis CrossFit – CrossFit

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Ring Dips (10-10-10)

Scale #1 use band to hold rings in place and perform dips

Scale #2 15 sec ring hold unassisted

Scale #3 use band or partner to hold rings in place and perform 15 sec ring hold

Scale #4 dips on box

Metcon (Time)

10, 9, 8…1

Overhead Squat, 95/65

KB Swings, 53/35

Box Jumps, 24/20

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