WOD 10.18.13 - Lift Up Luke - This Saturday 10AM-12PM

If you have completed all four WODS this week then you might be sore. I know I am. 

It has been a good week.  

I hope to see everyone at Lift up Luke this Saturday from 10AM-12PM

For info and to register go here - https://crossfitj19liftupluke.eventbrite.com/  

WOD for tomorrow. 

If you missed one of the three tests this week you can make one up. We will do the remaining two next week. I will post the standings after three tomorrow.  

If not, this is the WOD:

For Time: 

Run from dojo down wido maker hill up to Lorna Rd and Back. (Not sure exactly how far) 

100 Russian Twists 45/35

Row 1000 Meters

30 GHD Sit Ups 

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