Monday [10/14/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –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

Double-Unders (5 minute skill practice to find max rep set)

Metcon (10 Rounds for time)

100 meter Shuttle Sprint
Rest 90 seconds