Wednesday, December 26, 2012

Hope everyone had a great Christmas! 
New Years is coming so be prepared to set some new goals!!
The CrossFit Open starts the first week of March so let's get ready!!!

The aftermath of a good WOD!!!

Arm/Leg Swings
1:00 Jump Rope
2x10 of:
Sit-ups
Box Step-ups
DB Straight-leg Deadlift

WOD
84-60-36 DU's
42-30-18 OH Lunges 25/15#
21-15-9- T2B
Rx+ = 45/25# Lunges

PWOD
Work on your year-end goal or Goat

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