CharityWOD Teams 

Don’t forget to find a partner and sign up for CharityWOD. Each team of two (boy/girl) will pay a minimum of $40 to compete. All proceeds will go to I AM ADAPTIVE.

Review the standards here: http://crossfitverobeach.com/?p=13911 (note: the Masters box jump height was previously posted incorrectly). Sign up in the lobby with a great team name! Sign up by April 23.

If you need a partner, shoot me an email.

Carl

HAPPY BIRTHDAY TO FLYNN!!

Workout of the Day
:05
15 min on Bar muscle-ups band drill or bar dips

:20
3 rounds for time of:
40 Double-unders
2 rope climbs
15 Burpees to a target
– 15 minute time cap

:40
Midline:
3x
:30 Plank
8 each way stir the pots

:30 Hollow body

Post your scores to the Whiteboard.