WOD for 17 JAN 2016

0500 and 1140ish at the Fred!


Reminder! Our Website is about to go black so we need to pass the collection plate to renew our subscription! It cost 100 dollars for the year.


The Grand Opening for Lebanon CrossFit is this coming Saturday so I will be out Thursday and Friday to do that.


Here are the OPs:

Warm Up:

3 rounds, 45 secs per station, of:

Hollow Rock Rest 15 secs

Ball Slam Rest 15 secs

Burpee Rest 15 secs




Complete as many rounds as possible in 14 mins of:

7 Muscle-ups

50 Wall Balls, 20/14 lbs, 10/9 ft

100 Double Unders


This one sucked.



Each for distance:

Row, 15 x 30 secs

Rest 30 secs between efforts.

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