Wednesday [11/13/13]: 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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Fran Warm-up (No Measure)

3 Rounds of:
3 Strict Pull-ups
3 Kipping Pull-ups
3 Toes 2 Bar
1 Duck Walk
3 Med-ball Cleans
3 Wall-ball Shots
3 Med-ball Slams

Squat Clean (1-1-1-1-1 ONLY)

Metcon (3 Rounds for reps)

Tabata Mash-up:
Deadlift (225/135 lbs)
Calorie Row
Renegade Row (50/25 lbs)