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We can do it

Today is the second day of our Fit It Forward challenge: This week, we’re working on your happy.
Fit It Forward Challenge Day 2: Thank ten people today. Be sincere. In person is best, phone is good, and email is fine. Let them know specifically what they’ve done for you. Whenever I’m mad at someone, I go and thank three people – usually via email or Facebook – and instantly feel better.

Let US know you’re doing the challenge! Tag yourself in this picture on the CrossFit West of the River Facebook page and make it your profile pic for the week! You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the WOR Family is doing some good out there!

The picture looks like this:
img_1119

Warm-up: WB Run, 10 Pass thru’s
2 Rounds w/ barbell
10 Deadlift, 10 Push Press, 5 OHS (barbell)

Mobility: Thoracic extension, Ankle mobility

800m Run (rain option)
15 min to find max C&J
800m Run (rain option)

Rain Option:
15 WB Shots
30 Russian Twists
60 Mountain Climbers
15 WB Shots

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