Strange Fat Free Foods

   NLP Invitational: Individual competitor registration opens July 16th and closes July 31st. 

All competitors must register and complete all information required.
   .   Movement annoucement #2 – July 20
   .   Movement announcement #3 – July 30

Movement announcement #1
   .   kettlebell snatches
   .   bar muscle ups (advanced male)/ CTB pullups (advanced female/ male intermediate)
 
Volunteer Info:

There is a requirement of 1 volunteer/ Judge (only if level 1 certified) for every 4 athletes registered to compete.
Email Ronnie@crossfitmeanstreets.com if you would like to assist.  The areas of need are registration, athlete check-in, setup( Aug 13/ or Aug 14/ breakdown. You would be helping your friends compete, and have free access to the event if you do this, and your efforts will be appreciated.

All information here: Next Level Invitational Series

Pre WOD:

Rowing Skills and Drills

WOD 7-16-10: Pulling Power and Grip Strength

5 rounds for time of:

1 Rope Climb
1 Pull-up (strict)
1 Rope Climb
3 Pull-up (strict)s
1 Rope Climb
5 Pull-up (strict)s

Post WOD:

Stretch out your wrists
Stretch out your triceps
-Goal here is to make front squats and cleans easier on your body

Work on holding static handstands

CrossFit Mean Streets
Downtown LA

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