The final WOD for the 2014 CrossFit open will be announced tonight (Thursday) at 6pm.. Once again we will be at the gym waiting to see what Castro has in store! Also Friday marks the final open workout for CrossFit Pincher Creek for 2014, lets try and get everyone together for the last week for some hard work and a few cold ones!
Shoulder mobility
Run 1 mile or row 1000m
5 Strict Burpees
10 pistols
20 double unders
Strength
Thruster work
Conditioning
10x 250 m row
* alternating partners or 1 min rest in between
Pull up/ HSPU/ Muscle up practice
Recovery
Long stretch
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