August 1, 2013 You want me to row HOW far?!

First 1930 (7:30 PM) class is TONIGHT with Sasha!

Remember: Friday classes will be 0930 and 1200, only. All other classes are canceled due to the training holiday.

31 Heroes is Saturday at 10 AM.

Foundations is Saturday at 8:30 AM. The class is FULL, so please email centurioncrossfit@gmail.com to find out about the next available Foundations class.

Warmup

500 m row

15 burpees

15 pushups

Burgener Warmup with PVC

15 PVC or 15 lb bar power cleans

25 double unders

Skill Work

Power cleans

WOD

EMOTM (Every Minute on the Minute) for 10min

3x power cleans 95/75

10x push ups

THEN

-rest 5 min-

Row 2000m for time ALL OUT!