Monday 12.10.18

Julie & Bob

Julie & Bob

Gunner Notes:
MARK YOUR CALENDARS! *LAURA JONES MEMORIAL EVENT & FUNDRAISER*
Saturday, January 5, 2018
9 AM - “LAURA’S WOD” - free of charge. This will be the WOD Laura left for us to do of her favorite CrossFit movements.
10 AM - CORNHOLE TOURNAMENT BEGINS! Open to the public! You do. not have to be a member of Shotgun CrossFit to participate.
This is a fundraiser for the Eli & Sadie Jones Educational Fund.
Two-person teams. $40 per team. Double elimination.
Winners receive some serious bragging rights & trophy.
Food - Joe Tom Haby’s Food Truck is BAAAACK!
Bouncy Castle for the kids (weather permitting)
The 2019 Team Laura t-shirt will be on sale this day. Long-sleeve - $30. Short sleeve - $20. First come first serve.
*Every dollar raised from the Cornhole Tourney and t-shirt sales will go directly to Eli and Sadie.

Strength:
Every 2 seconds, for 12 minutes (6 sets):

Power Jerk x 2 reps
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%

For time:
500m row
40 Kettlebell Swings (53/35)
40 Single-Arm Kettlebell Thrusters ((53/35) – 20 each side)
40 Kettlebell Swings
500m row

Mandi Reading