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CROSSFIT WOD

Friday
October 31, 2014

Happy Halloween! Dress Up to your Wod- Prize to the best costume. Make sure pics are taken to enter you to win! Watch our Facebook page for pics, through the day- Winner announced during Saturday Wod after a grueling judging process.

Tonight:
Halloween Party at Julies House
(costume optional but encouraged)
starts at 8:30pm
78 Maiden ln. Durham
B.Y.O.B.

Strength: Deadlifts 3@70%, 3@80%, 3+@90%

Conditioning: "Sham"

7 rounds for time of:
11 Deadlifts Body-weight(L3) 80% (L2) 60%(L1)
100m sprint (6x50ft shuttle sprints)
both feet must cross line on sprints

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Previous WODS and Results

Next on-ramp starts on:

Monday November 10th

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WOD GODDESS OF THE MONTH

NICOLE LAVOIE