Wednesday – 170215

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Announcements

  • Outside the Box!
    • This Friday night – Bowling with Coach Sol (come celebrate my birthday with me!)
    • More details coming soon…
  • CrossFit Open 2017
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable.  We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE

SWOD

15 minutes to work up to a heavy single Front Squat for the day

WOD

5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)

Cash Out

4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s

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