Thursday [09/19/13]: 6:00AM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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Warm-up (No Measure)

3 Rounds of:
100 meter sprint
15 Dumbell Strict Press
12 Air Squats
9 Weighted Good Mornings

500m Row (Time)

Max Effort 500m Row

Bear Complex (5 Rounds of 7 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press