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Get It Done, Or You’re Gonna Run

5
Oct

Get It Done, Or You’re Gonna Run

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Wednesday 100610 — – Click Here For Today’s Schedule 
Weighted Dips
5 sets of 5 reps
–Rest–
10 Rounds For Time:
10 Pushups w/release
10 Wall Ball (20/12)  

For every 15 seconds over ten minutes, run 100m at the end of the WOD. Example: Finish in 12 min?  Run 800m.  Run time is not figured as part of the WOD time.

Post Dip Loads and Metcon Time To Comments
 For the strength segment, you will do five sets of handstand pushups.  Scale as necessary to ensure full ROM.  Do not sacrifice range of motion….modify the movement!   Wear weight vest or weight belts to add load.   

*GYM INFO UPDATE*
Please click here to update your birthday in our system!

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15

Halloween Party on Saturday, October 23rd!
Be there!  Details here

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