Wednesday
WOD

CF WOD
Complete 3 rounds for time of:

1 Leg-less rope climb
5 Power snatches (M: 135 lbs, W: 95 lbs)
10 Overhead squats (M: 135 lbs, W: 95 lbs)

CF LITE
“Barbara”
Complete 5 rounds, each for time, of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Time Limit: 40 minutes
NANCY_______________
CFIV Red Shoe Day
“Throwdown for Charity”

The Throwdown will consist of 3 different WODs, each scored per team. There is a sign-up list on the whiteboards by the staircase. If you do not have a partner you can still sign up and we will choose a partner for you. The last day to sign up for the Throwdown is Monday, October 7th.

We recommend each athlete raise a minimum of $100 in donations or raffle tickets for this in-house competition. We have put together packets with information about the Throwdown that will help with donations and keeping track of your raffle tickets. Click HERE for direct link to CrossFit Imperial Valley’s Red Shoe Day fundraising page.

There will be a raffle going on during the Throwdown. Each ticket is $1 or purchase 6 tickets for $5. Items such as service and restaurant certificates, prize baskets, children’s games and toys and much more will be raffled.
If you have a service, gift certificate or gift you would like to donate, please let us know.

For more information about Red Shoe Day, check out the Events tab on the right hand side under “Red Shoe Day Throwdown”. 
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