Wednesday [01/01/14]: 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

New Years Day WOD!

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PRE: 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

WOD1: 1-Mile Run (Time)

Max Effort 1-Mile Run

WOD2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

FIN: Metcon (No Measure)

Weakness Breakout, Metabolic Conditioning:
Run
or
Row
or
Jump Rope