Tuesday
WOD

Complete in Teams of 3:
AMRAP in 20 minutes of:
500 Meter Row
Max Kettlebell Swings (M: 24 kgs, W: 16 kgs)
Max Medball Cleans (M: 20 lbs, W: 14 lbs)
The rower sets the pace.

Watch this video to help you become a better rower. Technique is key.
_______________
Monday May 27th – Memorial Day Murph

Murph is one of the original CrossFit fundraisers and a worthy cause. CrossFit Imperial Valley will run three heats of  this infamous WOD on Memorial Day and then celebrate with a afternoon BBQ and pool party.  Please pick up an invite at the gym!
Please make sure you register early for this WOD.  The money goes to a great cause (Military charities that provide educational scholarships to the families of fallen heros) and you will receive a Forged t-shirt.  If you register now, you should receive your shirt in time for the WOD. This is one of the few fundraisers we do each year and we would appreciate your support and participation.  Murph can be scaled for beginners, completed in  teams or as individuals.

MEMORIAL DAY MURPH
MONDAY, MAY 27TH 2013
WEARING A 20LB VEST OR ARMOR:
– 1 MILE RUN TO START
– 100 PULL-UPS
– 200 PUSH-UPS
– 300 SQUATS
– 1 MILE RUN TO FINISH

______________