More More Visitors! Thurs, 9/15

Welcome back Rob, who first joined us Sunday for the One Nation Under WOD workout. Rob showed up at 6:00 this AM raring to go.  We’ll look forward to having you back tomorrow! Then at 9:00 AM some King CrossFit folks jumped in. Welcome to Michelle, Jeffery and Elsie from Seattle.

Warm Up:
Obstacle course
Mobility:
External rotations and shoulder stretches
Skill/Strength:
Butterfly kips
WOD: 5 rounds for time;
30 double unders
20 sit ups
10 push ups
5 HEAVY KB snatch (each arm)