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TFR CrossFit Wednesday WOD 5/23/17


TFR CrossFit Wednesday WOD 5/23/17

It’s so harddddddd to say goodbyeeeee to my hommmiiieeeessss!!!!!!! This is a year of a few goodbyes for us at TFR! Sadly we are saying goodbye to Nadiene McClain and Tammy and Craig Thompson. Congratulations on this new chapter in your lives and best wishes on your move. This WOD is for you! We love you!


“We Are Family”
In teams of two with one person working while the the other person runs 200 meters, execute the following. (If teams of 3, 2 people will work in tandem)
2 Rounds
75 pull ups
75 wall balls 20/14
75 GHD situps
75 KB Swings 53/70
1000 Meter Row
Cash out: 10 Rope Climbs OR 800 meter med ball team run