EWOD – 10/13

Midcoast CrossFit – Endurance

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(No Measure)

800 Meters

Hamstring roll outs

KB good mornings

Prayer Squats

1000m Row (Time)

Max Effort 1000m Row

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here