Monday [11/04/13]: 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

Metcon (No Measure)

10 Minute EMOTM:
10 PVC Overhead Squats

Metcon (Time)

6 Rounds with a partner:
500m Row
50 Double-unders
(Rower is always occupied)
If no partner rest 1 minute between rounds.