1. Warm up/mobilise

2. WOD:

Final chance to attempt Monthly Challenge. (Those that do this will do 3 sets of the following WOD)

5 Sets for max reps shoulder to overhead @ Half BW
Start with SP to failiure. Once reached, change to PP. Once PP failure reached, do PJ.
Score is max reps per set, try and record how many SP, PP, PJ were done in each set.

3. Recovery.

**TOMORROW - Saturday, 29 June 2013 Armed Forces Day.**

Our plan is to kick off the day at the box at 0900. Bring family, kids over 12 and friends to have a low impact, fun CrossFit WOD (show them what we are all about!). This will run for around 90 mins.

Then get across to the Stray for 1500 for an afternoon of games, picnic and socialising. Friends, partners and kids of any age welcome. Bring some food and drink if you are picnicking and if you have a game you want to play, bring the kit. A football or a rounders / baseball bat and ball etc, you choose. Rules can be amended to make it easier for the adults to keep up with the kids!! (If it rains, we can go back and play /eat in the box) We may even shuffle off for an evening out in Harrogate if you are game!

If you are interested in any of the Armed Forces Day activities, please drop a mail tokate@crossfitharrogate.com to give us an idea of numbers.