SANTA CRUZ, WHEELWOD & OPERATION SURF

I am Honoured to be given the opportunity to be a part of Operation Surf sponsored by CrossFit. I am not going to do anything for myself, I am not going because its nice weather.. I am going to hopefully show one of the people who serve to protect our freedoms that life after injury can still be rewarding, empowering and a shit load of fun..

OPERATION SURF

This event is held in support of the men and women whom have sacrificed so much to protect our freedom. Severely wounded active duty and veteran service members from various branches of the U.S. military who served in Afghanistan and Iraq will take part in an epic life-changing experience at beaches across the Central Coast. Through the healing power of the ocean and surfing, these wounded heroes to whom we owe so much, will overcome challenges and build a new understanding of their life’s potential….

To Learn more and donate to this cause go to www.amazingsurfadventures.org/event/operation-surf-santa-cruz-2015/

PAY WITH SWEAT TODAY TO HONOUR THE PEOPLE WHO FIGHT TO KEEP US FREE!!!

BUY IN:

12 MIN EMOM

10 WB 14/8 @ 9FT

FOCUS:

SH. PRESS APRE

6 Reps 50% of 10 Rep Max

3 Reps 75% of 10 Rep Max

ME 100% of 10 Rep Max

ME Based off of 3rd Set

work off numbers from last week

if you got less than 10 by 3 or more on final set then start 5-10lbs lighter this week

if you got 8-12 start at finishing weight and if you got 13 or more on final set go up 5-10lbs to start.

***unless your just starting then find a 10 rep max and get started***

WOD:

FOR TIME

Wheel 5km then

100 push ups

CASH OUT

CRAWL 100 METERS

DON’T SLACK ON THIS ONE… GET THIS SHIT DONE!

STOUTY