Friday – 083013

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Lacey from the morning class looking lean and mean!

On Saturday, we will be doing the Richard Millsap memorial WOD.  If you aren’t aware, Richard Millsap is the owner of CrossFit Mosaic located in Winter Garden who was tragically shot and killed in front of a class.  Again, I ask our community for your help in donating to support his family.  The easiest way to do so is go to the Richard Millsap Donation Page.  He leaves behind a wife, and two children.  A lot of gyms across the area are going to be doing this memorial workout, I hope our community turns out to do the same.  

Warm-up
3 rounds not for time:
200 meter run
10 shoulder dislocates
5 wall squats
30 double-unders

Workout of the Day
3 rounds:
As many reps as possible in two minutes
Box jumps (30/24)
Overhead squats (135/93)
Calories on rower

Rest 2 minutes

POST SCORE TO WHITEBOARD

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