1 March 2012 – “Pay Day!!!”

Please note that DUES are due on the First Training Day of the Month so please ensure you get your funds to us as soon as possible!  We truly appreciate your membership with AllSport CrossFit!!!!

Warm-up

Run to Jack in the Box and back

50 Ab mat Sit-ups

Run to Jack in the Box and back

 

Skill – PayDay Max Pull-ups

Free Month to any Man that can do 50 Unbroken Pull-ups or any Woman that can do 30 Unbroken Pull-ups

 

WOD – 4 Rounds for Time

10 Heavy Dumbbell Thrusters

15 Ring Rows

20 Push-ups

25 Ab Mat Sit-ups

 

 

 

 

 

 

 

 

 

Cool Down

Water and Stretch!

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