Wednesday, October 23, 2013


Ryan just signed up as a competitor in the Hunger Games!!!  
If you really want to challenge yourself come join Melissa M., Kory, Ryan and Teddy on November 9th at CrossFit Iron Mary.


                                                                                                            Brandy knocking out some KB Swings!!


Arm/Leg Swings
Row 250m
2 rounds of:
10 Good Mornings
10 Wallball (light)
10-20 DU’s

MOD
OTM x 10
Even:  10 Wall Balls, go higher or heavier than normal
Odd: DU’s (pick a number for your skill level)

WOD
Conditioning
For Time:
Run 250m
4 Front Squats 135/93#
Run 250m
8 Front Squats
Run 250m
12 Front Squats
Run 250m
Rx+ 185/133#



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