Friday 23 December WOD

PICK A HERO OR GIRL WOD!

Post your workout and time/rounds to the comments.

As we have a lot of people out and traveling, pick a challenging workout that fits your location and available equipment.  For those with little or no equipment, “Annie” only requires a jump rope; “Griff” and “Brenton” need no equipment,

Hero WODs can be found here: Hero WODs

Girl WODs can be found here:  Girl WODs

Copies of WODs will be available in the Vince gym tomorrow.

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More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

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