Wednesday 6.11.14

Nice job Alisha on finishing the Spartan Beast this last weekend!
We've added a new tab to the website for "Competitions".  If you have an upcoming competition, let us know about it.  Or if you're looking for a competition, check out the page.  We have competitions listed for CrossFit, Kettlebell, running challenges, Highland Games, anything that members of the Compound will be competing in.

Skill: GHD Sit Up 3 x 10-15

WOD: For Time (25:00 cap):
- 1000m Row or 800m Run
- 25 Double Unders
- 750m Row or 600m Run
- 50 Double Unders
- 500m Row or400m Run
- 75 Double Unders
- 250m Row or 200m Run
- 100 Double Unders

* If you do not have Double Unders, sub = 2 Single Unders for ever Double + 3 Burpees every time you stop during the set.

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