Wednesday WOD – 102412


Flying Ponytail

CrossFit Your Friends and Family As part of our “CrossFit Your Friends and Family” promotion, we want to try and spread the word about WCCF as much as possible. One great way to do this: Social Media aka FACEBOOK!  I want to see everyone commenting on the WCCF Facebook page’s WOD posting each day with their time/score for the WOD.  Feel free to also bitch and moan about how awful it was!  Also, check-in to WCCF on Facebook when you come in for a WOD. And when you post a status about CrossFit, tag WCCF!!  Let’s see how many new faces we can get in here before Thanksgiving! Remember, discounted memberships for those of you that refer new members!


500m Row for Time – last completed: 9/5/2012.

“Panko” – Happy Birthday Kyle!
4 Rounds for Time:
2 Sumo Deadlifts (275/185)
4 Wall Climbs
12 Toes to Bar

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