29
Dec
Tuesday, 30 December, 2014
![Welcome to new member Hector D. He is fired up and strong and we are happy to welcome him to the CFA family.](https://www.crossfitagoge.com/wp-content/uploads/2014/12/DSC_0062-600x398.jpg)
Welcome to new member Hector D. He is fired up and strong and we are happy to welcome him to the CFA family.
Workout of the Day:
MWOD:
Barbell Quad Smash (2 Min Each, Pg 326)
Banded Super Frog (2 Min Each, Pg 341)
WOD:
Complete 100 Wall Ball for time
If you take a break perform 1 Chest to bar Pull Up, and then an additional pull up for each break that you take.
Accessories:
Row 2k