WOD Sat. Jan. 14

January 13th, 2012

9:00 AM

All levels:
For time:
Run 2 miles or Row 3500m
Rest 2 minutes
135 pound Squat clean, 20 reps*
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps*
Rest 2 minutes
Run 2 miles or Row 3500m

If you have a twenty pound vest or body armor, wear it.
* Basics – Sub 20# Medicine Ball Cleans

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

10:00 AM

Free Intro for those wanting to check-out what CrossFit is all about.

For our regular members:
Make-up of any of this past week’s WODs.