Monday 10.13.14

After the last shoot of the day

Stay tuned for our 2nd Annual WCFM Calendar, this time with a pinup twist to the photos. Thank you to Erica Alexander Photography for capturing our amazing CrossFitters and for making us all feel beautiful, playful, and confident in front of the camera. We can't wait to see the results!

THIS SATURDAY IS FESTIVUS

Bus leaves WCFM at 6 AM.

The gym will be CLOSED.

WOD

Tempo back squats @ 70% 1 RM
8 Rounds of:

3 back squats (3 seconds to go down, 2 second hold on the bottom, 1 second to get up)
3 broad jumps
Rest 2 minutes between rounds
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Four 3-minute Rounds with 2 min rest between rounds

Complete 200 m row and 25 SDHP (53/35), then
AMRAP in remaining time:
3 OH squats (155/105)
6 toes-to-bar