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Wednesday WOD Sep 13

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Announcements

Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office
Happy Birthday to Ez Steyger Tuesday and Kurt Ninness Friday
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Baby-cow Stretch against Wall, 1min each

Tabata – DU’s 8 x 20/10

*Goblet Squat Hold x 1-2min

Weightlifting

Back Squat (5 x 5 @85%)

**E2M + 5 High Box Jumps**

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20

2 Rope Climbs

20 Pistol Squats

40 Double Unders