CrossFit (6am, 5:30pm, 6:30pm)
Benchmark (Hero) WOD: “Michael”
3 rounds for time:
– Run 800M
– 50 Sit-ups
– 50 Back Extensions
Times to beat: Ryan Wolf 17:09 (5/13/2013), Heather Eversole 24:30 (6/27/2012)
CrossFit Light (7am)
3 rounds for time:
– Run 400M
– 10 Burpees
– 10 Lunges
– 10 Hanging Knee Raises
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer
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