"Wood" Labor Day Limited Schedule

Labor Day

Monday September 2, 2013

Limited Schedule today.  Only late AM classes NO CrossFit Kids Today! 8:00, 9:00, 10:00, 11:00am only today

WOD

"Wood" 5 Rounds: Run 400 meters 10 Burpee box jumps, 24" box 10 Sumo-deadlift high-pull 95/65/35 10 Thruster 95/65/35 Rest 1 minute

Skill/Strength: Band Mobility -Hip Floss -Calf Floss Foam Roll out

Warm Up: 500 m Row OH Walking Lunges 45/25/15 10 Pull Ups 60 sec Hollow Rocks 10 Wall Facing Squats 3 Wall Walks DROM

8:00 Beetle Rx 26:39 Matt B 75#/ 31:50 Melissa C 25#/ 20" step ups 29:02 Grande Rx 26:47 Erin 35# 33:30 Erik W Rx 32:58 Rick 95-75/20" step ups 4 Rounds

9:00 Ashley 25#/ 3 Rounds 19:36 Matt Mc Rx 29:42 Lindsey 55# 28:31 MK 55#/ 16" 37:16 Lynne 25#/18" step ups 37:14 Allison Rx 28:30 Joann Rx 31:08

10:00 Meredith 55# 36:07 Michael 65# 36:53 James 65# 36:17 John P 65# 35:20 Amy H 35# 29:54 Metz Rx 30:55

11:00 Christine 55# 29:06 Nick k 75# 30:14 Anthony Rx 30:54 McGinnis Rx 26:41 Liam Rx 24:02

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