CrossFit 38 Degrees North will be leading our next ladies night at the Santa Rosa Lululemon July 26th 6:00-7:30.  Here is the flyer!  Ladies Night with CF38N2

I will be promoting this over the next two weeks, but please grab a friend and head down there!  Damn it was hot and muggy today, I don’t know if I have sweated that much in a while.  I hope you were unbelievably annoyed at holding that kettlebell for 7 min, I know when I tested that WOD out I was:) See you tomorrow for some Bar Muscle Ups and Jerk work!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Russian Kettle Swing

1 Min Jog

B) Every 2:00 x 7 Sets increasing in weight (first two settle in and warm up and go hard on the last 5)

Push Jerk+Push Jerk+Split Jerk+Split Jerk

“Fitness”

12 Min EMOM

1st-12 Dumbell Push Press

2nd- 30 Sec Sit-ups

3rd-35 Sec Assault @85%

C) “Dante’s Inferno”

3 Rounds

400m Run

28 Double Unders

21 Wallball’s 20/14

14 Box Jump Up and Over 24/20

7 Bar Muscle Ups (scale to 7 C2B or Kip or Ring Rows then 7 Ring Dips)