CrossFit Workout - Wednesday 8/14/13

4 rounds for time of

row or run 500 meters
20 crossover pushups
25 ball slams
30 jumping squats

** Don't forget this Friday starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio.  Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout.  This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout.  Free to members.

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