October 22nd, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “SEALFIT Baseline”
For time:
– Row 500M
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
Times to beat:  Craig Eversole 3:46 (6/11/2014),  Yvette Thistle 5:06 (6/11/2014), Tracy Guiffreda 5:28 (6/11/2014, green band pull-ups)
CrossFit Light (7am)
Strength:  Deadlift 5-5-5-5-5
Work Capacity:
For time:
– 40 Squats
– 30 calorie Row
– 20 Push-ups
– 30 calorie Row
– 40 Squats
“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.”
– James Truslow Adams

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