Thurs. 8/29/2013 WOD

Warm Up: 2 rounds

10 KB Swings (Russian style)
10 Push ups
5 KB Halos
10 Trunk twists
10 Air Squats (deep)


Complete 4 Rounds for time.

Buy In: 800m Run

15 KB Swings
15 Box Jumps
20 Sit Ups

Buy Out: 800m Run

(Beg.) will substitute HSPU for 15sec. of unassisted Handstand Holds or 10 Push Ups.

IC Crossfit will be closed on Labor Day, Monday, Sept. 2. Please use this day as an extra day of rest and spend it with family and friends. Go have some fun at the beach!!!!!!!!!!!!!

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