Don't forget there will not be a 10:00 a.m. WOD this Saturday! After the 9 a.m. we'll be heading over to Bluffton CrossFit for their 11 a.m. Grand Opening.  If you want to hit one of the WOD's, check their website for times.  Maureen is asking that anyone working out please sign up for a time so they can ensure a smooth event.

It started with falling a sleep at work and now it's getting worse!!!!
Mark, wake up man, wake up!

Arm/Leg Swings
400m Run
2x10:
Wall Squats
Grasshoppers
Kipping Glides
      
MOD
4 Sets of:
3 Strict Pull-ups followed by a max set of unbroken kipping pull-ups
Rest 1:00 between Sets
                          
WOD
8:00 AMRAP

-5 Pull-ups
-10 Push-ups
-15Air Squats 

(Rest 2 Minutes)
8:00 AMRAP
-5 Handstand pushups
-10 Box Jumps (30/24 inch)
-15 Hollow Rocks

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