Thursday, December 3, 2009

WOD for Friday December 4th

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

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Tomorrow, Saturday, 9:00am WOD: This is free and open to the public.

We will be doing the Lumberjack memorial WOD in honor of the victims, survivors and heroes of the Fort Hood tragedy. You may participate as an individual or as a team. Scaling will be allowed as usual.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

If you would like to make a donation to the memorial fund for families this is the link.

http://www.cflumberjack.org/?p=24

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