WOD for 1.1.18

WOD for 1.1.18

CrossFit Decatur – CrossFit

Just a reminder we have classes at 8:30, 9:30 & 10:30 only today. There are no open gym hours, just class hours.

Workout Of The Day

Metcon (Time)

“The Pat Sherwood Special”

For Time

400m Run

Fran

400m Run

Fran

400m Run

Rx & Rx+=75/55 lbs, unassisted pull-ups
Fran is 21-15-9 Thrusters & Pull-Ups

Metcon (Time)

“The Pat Sherwood Special”

For Time

400m Run

Fran

400m Run

Fran

400m Run

Fitness =45/35 lbs, ring rows or banded assisted strict pull-ups

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