Friday, 5/13/11

Byadmin

SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG.
ALL CROSSFITTERS WILL RECEIVE A FREE CROSSFIT KRYPTONITE T-SHIRT IF THEY PARTICIPATE. WE NEED TO GET THE WORD OUT. THANK YOU AND HOPE TO SEE YOU THERE.

Matty P hitting his first muscle up!!

W.O.D. – 10 min A.M.R.A.P.
10 – Push-ups
10 – Sit-ups
10 – Burpees

Rest 5 mins / Set up equipment

10 min A.M.R.A.P.
10 K.B. Swing 53/35
10 Deadlifts 155/115
10 Wall Balls 20/14

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