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WOD 12/8/2014

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“Social Media Contest”

Tomorrow begins the start of our Social Media Contest. From now until December 31st for every post, picture, share, and/or check-in on Facebook or Instagram regarding KO CrossFit, we will give you one raffle ticket. Must show a coach or staff member to redeem your ticket. At the end of the month, we will draw one ticket and that person will be rewarded ONE FREE MONTH of CrossFit! Good luck and have fun with it…

MOVEMENT PREP:

  • SMR Shoulders, T-Spine, and Pecs
  • Stretch Pecs, and Lats

STRENGTH:

  • 4×6 Bank Squat
  • 4×6 Pull Ups

MET CON:

  • 100m Run
  • 10 FR Lunges
  • 10 Burpees
  • 100m Run
  • 10 T2B
  • 10 Ring Rows

 

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