Thursday, February 25, 2016

For the next 5 weeks our Friday WOD will be the CrossFit Games Open workout!!
CrossFit Games Open 16.1 gets announced tonight at 8 p.m. Head over to games.crossfit.com and watch the live announcement!!  If you haven't signed up yet, click on the link to the left and get started.

Arm/Leg Swings
250m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 Kipping Glides
15 Ab-mat Sit-up

WOD
Conditioning
4 RFT of:
21 Ab-mat Sit-ups
15 HR Push-ups
9 Deadlifts 205/133#
250m Run
Rx+ = GHD's, HSPU's, 245/163#

PMOD
Row 1k, 2k or 3k

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