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Only the Brave Will Show…10/29/14

Before you commit to avoiding this WOD, I ask that you read this: https://crossfitforglory.com/limits-42213/
 
Two Announcements:
1) We will NOT have a 7PM this Friday evening – go trick-or-treating!
2) This Saturday is our Halloween Spooktacular! Be prepared to be in costume for the only WOD we’re having @ 9:30am!!

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A. Weightlifting:

20min to complete the following –

Bench Press – 3 x 5, heavier than last week

Back Extension – 3 x 10

B. MWOD:

Ankle Mob – 3 x 5 each way (forward, knee out, knee in), facing upright and facing away

C. WOD:

10 x 60m sprints

Walk Back for Rest

D. Post-WOD Recovery:

Hamstring Stretch – 2min ea side

These Guys are Ready to SPRINT!!

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