#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR
As you arrive sign-in to WODIFY
W/U
Dig-A-Hole
Fill Sandbag
1 minute grip strength. deep squat sand grab
1 minute jumps in and out of hole
1 minute bear crawl
1 minute plank to forearm
1 minute victory stretch
Buy-in
Burpee your buddy for distance 50M
WOD
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim
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