Wednesday 12.18.13

Kent gets his first one-handed handstand.

This weekend Coach Jacob and several Warrior athletes are competing in Quad City CrossFit's Christmas Classic competition. The action starts on Friday night and continues through 2 PM on Sunday. Shannon is rounding up interested spectators interested in carpooling. Please let Coach Jacob or Shannon know whether you are interested in ride sharing. Coach Sarah will be holding down the fort here in MuscaReno.

The WCFM 2014 calendars have been ordered and will be here by 12/31. If you did not pre-order one, then you will have to wait for a chance to earn one of the few extras ordered ;) Entering our Holiday Handstand Photo Contest is one opportunity to win one of these limited release calendars!

WOD

#1 - 10 min AMRAP

Row for max distance

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#2 - 10 min AMRAP

5 SBGUs (80/60)

10 pushups

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#3 - 10 minutes to establish your 3 RM back squat