Monday [09/23/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

View Public Whiteboard

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

Metcon (Time)

For time and load:
Run 400 meters w/t 45/25# (any object)
Rest 1 minute
Run 300 meters w/t 45/25# (any object)
Rest 1 minute
Run 200 meters w/t 45/25# (any object)
Rest 1 minute
Run 100 meters w/t 45/25# (any object)
(No Sandbags)