Wednesday, August 22, 2012 – Happy 30th Birthday Coach Vanny!
Happy 30th Birthday Coach Vanny! Today’s WOD is dedicated to Coach Vanny, who represents all the strong, committed, dedicated women out there! Vanny started CrossFit almost 3 years ago, which I remember coaching her on her first WOD. I also remember her struggling through many WODs during her first few months. She has made a commitment to become stronger, faster, healthier….. and it shows each and every day she is in the gym! A true model to CrossFit and we are glad to have her as part of CrossFit Integrity! Let’s get after this WOD hard and fast!
30 Kettlebell Swings (53lb/35lb)
30 Wall Ball (20lb-10ft target/14lb-8ft target)
30 Box Jump (24in/19in)
30 SDHP (95lb/65lb)
30 Med Ball Cleans (20lb/14lb)
30 Abmat Situps
Compare to 4/7/11
ALSO, as a gym, pitch in to complete 30 STRICT muscle-ups…. since this is Vanny’s new favorite thing to do at the gym!…. Post how many you completed in comments. Save some for her!
Post time and total MU’s to comments
CrossFIt Integrity, Charleston, SC