The workout for 7/7/17 is...                                               

  • By Leslie Friedman
  • 07 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/7 is...

Next Sunday, 7/16 at 10:30am, join us for "Drafts with DeCO" at intrepid Sojourners Beer Project just one block away! All are welcome, so bring friends - $10 gets you a CrossFit class and a pint! Eventbrite link to come!

- Weighted Strict Pull Ups
- Weighted Strict Dips
(if cannot do weight, do unweighted. If need assistance, use the lightest band possible to make 5 reps a challenge)
(20 minutes)
For time:
- 500m Row
- 50 Wall Balls (30/20)
- 400m Run

Accessory Work:
2 min on each leg: couch stretch

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