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cfw 1 (No Measure)

3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS

Warm-up (No Measure)

20 min to work on a Skill or Lift you need help on.

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

400m Run (Time)

Clock will restart every 5 minutes
Max Effort 400m Run, or you can do one of the WOD’s you missed this week.

Congratulations to Hannah Stokes for qualifying for the Teen Gauntlet at the 2013 Reebok CrossFit Games. We are all very proud of you!