Halloween, 10/31
October 30, 2017
Member Spotlights: The mamas of H St Noon Class
October 31, 2017

Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Jumping Jacks
10 Band Pull Aparts

Strength
Good Mornings (20 Min)
Prep: 1×10 w/bar, 3×6 working up
Work: 4×6 at same weight

Metcon
4 Rounds 1:30 work/1:30 Rest
12 Deadlifts, max Double Unders in remaining time

Upcoming Events:

CrossFit DC 12th Anniversary Party, 11/17, 6PM  @ U Street Location

Wade’s Army WOD, TBD

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