WOD 180928

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

*It’s GCF Get-together Day! Come hang out with us Friday at Brewhouse in Lake Park at 6/6:30pm and later! Remember, NO 5:30pm WOD or 6:30pm Strongman.

4rds for time:

15 BSQ (115/75)

5 Muscle-ups

100m Sled Pull (2/1)

Rest 1m


100 Rollouts NFT

“Make sure you have finished speaking before your audience has finished listening.” – Dorothy Sarnoff

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