4/5/2013 – WOD

Skill
15 Min to work on GOATS

Conditioning
2 Rounds For Time
10 Tire Flips
30 Overhead Walking Lunges w/ 45/25lb Plate
50 Sit-ups
Row 750m

WOD Notes: You may do the tire flips with a partner if the tire is too heavy to do alone. Ab mats should be used for the sit-ups.

Open WOD 13.5 has been announced. Below is the agenda for Saturday. Since this workout will be very short, we will be doing a run together at 10am if you can stick around afterwards. Good luck to all competitors! Please email me to sign-up for a heat.

8:00am – CFRage opens for warm-up
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:10am – Heat 2 starts
9:20am – Heat 3 starts
9:30am – Heat 4 starts
9:40am – Heat 5 starts
9:50am – Heat 6 starts
10:00am – Group Run

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