Hot Dog

Hot Dog

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WOD 3-22-13

Do 3 sets of:
A) max effort L-sit
B) 7 tall box jumps

L-sits may be done from the ground, plates, boxes, rings, etc.

4 Rounds For Time:
• 20 Medball Cleans (20/14)
• 200 M Medball Run
• 7 Hollow Rocks

If you are not able to run with the medball you are using for the cleans, grab any other type of weight. (KB, DB or plates)

No 6:30 pm class tonight! We will be heading to CrossFit Mid-County for Friday Night Lights. Warmup starts at 6:30, first heat starts at 7.

There are still plenty of spots open for the Raider Challenge! Sign up now! We have some great prizes to be given away to 1st, 2nd, and 3rd places in each division!

Battle of the Boxes WOD 2 will be done at all normal class times next Tuesday. Be here to help us move into 1st place!

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