Wednesday [09/25/13]: 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

Pistols (5 minutes to find max reps)

Lurong WOD 3- The Hang Power Clean Sprint (Time)

10, 8, 6, 4, 2 of:
Hang Power Cleans (135/95 lbs)
20, 40, 60, 80, 100 meters of:
Shuttle Sprints
(5 minute time cap)