8/21/14 New Massage Therapist at CrossFit Sonora!!

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***Amanda is offering a $10 off special on 60 and 90 minute BOOKED massages!!! YEAH!!!

SWOD:

Back Squat

3 x 5 (add 5 lbs to last workout as long as form is good)

WOD:

Row 1000 Meters

21 Thrusters (95/65)

21 Pull-ups

Row 750 Meters

15 Thrusters

15 Pull-ups

Row 500 Meters

9 Thrusters

9 Pull-ups

***If there are not enough rowers, we will replace the rowing with a 1 mile run, 800 meter run and a 400 meter run!!

***Inspiring story about someone who lost there way until they found CrossFit

http://journal.crossfit.com/2014/08/streets-to-scholarship.tpl

Reminders:

  • LAKE WOD: Don and Christina’s Home – September 21st @ 9am!!! Bring potluck food to share for after the WOD!!
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