Thursday, October 1, 2015

Great job everyone on yesterday's "Nancy"!! 

Tonight is the last opportunity to register for the Festivus Games before the price increases $10!!!

This coming Saturday is the Master's Tour at CrossFit Hilton Head.  
If you're free come out and cheer for your fellow athletes!!

Heather hitting some Front Rack Walking Lunges!
Arm/Leg Swings
250m Row
2 rounds of:
10 Good Mornings
10 KB Swings (light)
20 Box Step-ups

MOD
Front Squat
7-7-7-7 Across

WOD
Conditioning
3 RFT of:
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row

PMOD
Mobility
Stretch, foam roll, band work

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