Monday Oct 31st, 2011

There will be NO pm classes tonight due to Trick or Treating for the Goblins going on  at the same time as WOD. Also, 530am Class will be CoEd.

Warmup:

400m Backwards Run

50m Side Shuffle Right

50m Side Shuffle Left

10 Med Ball Clean and Shoot

10 T2B

10 Med Ball CrossOver Pushups

WOD: “Pukie”

5  Rds – 30 sec Mandatory Rest between Each Round- 1 Min spent at Each Station- Rotate to Next Station without Resting- Max Effort for Max Reps

Air Squats

Burpees

Push Press (95/65)

SDHP (95/65)

Lateral Bar Jumps

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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