Sunday, December 30, 2012

Monday



Holiday Fun-Times continues!
Please note schedule changes on calendar.  New Year's Day - 11 am class only.



Drill Burgener and skill transfer exercises
Snatch 3 RM

WOD
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
This WOD is a Chipper.  One time through.

Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB).  CrossFit HQ WEDNESDAY 100707

WOD Demo with Chris Spealler - video [wmv] [mov]


Optional 2000 meter row.  Try to get in a 2000m row this week, make a note of your average pace per 500 meters.

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