Wednesday, January 9, 2013

Reminder: There will not be a 10 a.m. class this Saturday.  
After the 9 a.m. we'll be heading over to Okatie CrossFit for the Winter Warrior Challenge.  Make sure you RSVP on their Facebook and you can sign-up the morning of the event.

DJ doing a great job on the KB Swings!!!

Arm/Leg Swings
2x10 of:
Box Steps
DB Straight-leg Deadlifts
Up/Downs

MOD (20:00 cap)
Back Squat
8-5-3-3-2-2-2

WOD
20:00 AMRAP
200m Run
20m Broad Jump
25 DU's
10 BB Curls (do not drop the naked bar)

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