Wednesday 5.28.14

Jenna Regionals Send-Off Reception/Shirt Pick-Up!
Stop by The Compound on Wednesday, May 28 anytime between 6-8pm to wish Jenna Collins well before she leaves for the NorCal CrossFit Regionals! If you pre-ordered a shirt you can pick it up then, leave a white board message for Jenna, and enjoy some refreshments.

Skill:  Nice weather means....Sprints!
Complete 8 rounds:
- 60 yard Sprint*

* Use the first couple rounds to fully warm up your hamstrings, by round 3 or 4 you should be at your top speed and just trying to maintain for the later rounds

WOD: 3 rounds for time:
- 20 1-arm KB Swings
- 20 Weighted Sit Ups

* For the Sit Ups, use the same KB weight as you use for swings.  Place the weight against your chest and don't allow it to come off the chest or use the weight as momentum to sit up.  It doesn't matter what you do with your feet.

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