Monday [09/02/13]: 10:00AM, 6:00PM & 7:00PM –WOD

Compass – CrossFit

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Dynamic Warm-up (No Measure)

Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

5 Rounds for time:
Row 250 meters
50 Double-unders