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Thanks to everyone who has registered for FGB and signed the mandatory waiver!
THESE ARE THE PEOPLE WHO STILL NEED TO SIGN THE MANDATORY WAIVER BY FRIDAY. PLEASE SCROLL DOWN A COUPLE DAYS AND CLICK ON THE CROSSFIT REDSTICK LINK.
Demian
Corey Tisdale
Scott Taylor
Margaret Von Almen
Melissa Gibbs
(Joe M., you are good! Just got you signed up today!)
Thursday

Warm Up:
5-7 min amrap
3 kipping pullups
5 Good mornings pvc/bar
7 kettlebell swings



Skill: Double Under ladders 10 mins
You must complete each set before moving on to the next. Ex. If you are beginner and you are on set 3 and you miss on 2, you must start the set of 3 over. Once you complete set 3, you may move onto 4.

Beginner 1-2-3-4-5-4-3-2-1
Intermediate5-10-15-20-25-20-15-10-5
Advanced 10-20-30-40-50-40-30-20-10

WOD: for time
5 muscle ups (scale, 5 strict pullups, AND 5 dips or pushups)
10 Deadlifts, 245/175
15 GHD situps (scale situps, or split between ghd and situp)
SPRINT 50 YARDS
5 muscle ups
10 deadlifts
15 ghd
SPRINT 100 YARDS
5 muscle ups
10 deadlifts
15 ghd situps
SPRINT 150 YARDS
5 muscle ups
10 deadlifts
15 ghd situps
SPRINT 200 YARDS