1/24: Learn to be efficient.

Workout of the Day
Strength:
3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
then
Ladder:
7 SDLHP (65/95)
14 Deck Squats
21 Step Ups (25/35 KB)
14 One-Arm Dumbbell Snatch (15/25)
21 Supermans
200m Run
21 Supermans
14 One-Arm Dumbbell Snatch
21 Step Ups
14 Deck Squats
7 SDLHP

crossfit January 24, 2013 WOD

Related post

Friday 10/19: “Grace”

“Deer in the Wild” winner TBA Friday night

Tuesday 10/16: Don’t be late and bring your jump ropes ;)

Injury Prevention Workshop this Saturday at 9:30 AM!!!

Congrats Tigress for such a beautiful granddaughter!!!

4 Responses so far.

1. Steven
   

   January 24, 2013 at 6:24 pm

   

   How was it today Deer? Did you miss me?

   Reply
2. Ricardo
   

   January 24, 2013 at 9:48 pm

   

   Not to bad. Where have you been?

   Reply
3. Steven
   

   January 24, 2013 at 10:02 pm

   

   Good glad to hear it I’ve been a little under the weather and back in grad school! Can’t wait to see all the Deers tomorrow! Get ready for Jeremy. I want to see some sub 6s!

   Reply
4. Jen
   

   January 25, 2013 at 9:47 am

   

   Last night’s WOD was fun! I missed you, Steven

   Reply