Tuesday, October 9, 2012

Wednesday 121010 Row Sprint WB Sprint

A report from the Powell family:  All is good in Maplewood, New Jersey!  The girls are in school and live on a block that has tons of kids... built in friends.  Tracy is healthy and working in Manhattan.  Matt is back to coaching CrossFit.  This time it is "CrossFit Maplewood Kids on the Block."  We miss you! Love, CFM
A little dynamic warm up at CrossFit Maplewood.
Wednesday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm and OnRamp at 7pm

***4pm WOD new trial class time, you want this to remain on the schedule?... Come!

Four rounds, each for time of:
500m row
100m sprint (out back on dirt to containers)
25 Wall ball shots (20/14#)
100m sprint (back to Big Room of the Hut)
Rest as needed between rounds, plus do some math.  Be sure to write down start and finish time of each round.  Post fastest and slowest times and scaling to chalkboard/journals.

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