• MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? THIS Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.

“SOS”
1K Row
15 Burpees Over The Bar
15 Snatches (135/95)
750 Meter Row
12 Burpees Over The Bar
12 Snatches (135/95)
500 Meter Row
9 Burpees Over The Bar
9 Snatches (135/95)

WOD Guidance & Goals:
Row the 1k and 750m at your 2k pace (moderate), and the 500m at your 1k pace (moderately fast). Burpees, find a steady pace that you can continue to move. The jumps are lateral over the bar. Choose a weight for the snatches that you can do for 3 reps at a time throughout the workout. Target 17 minutes.

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4 Rounds
800m run moderate, 100m walk
400m run moderate-fast, 100m walk
200m fun fast, 3 mi nrest