WOD Fri. Dec. 14

December 13th, 2012

Basics Skillwork: Medicine Ball Squat Cleans
Level 1/2: Warm-up for WOD

Level 1/2
10 rounds of:

  • 3 Handstand push-ups
  • 225 pound Deadlift, 6 reps
  • 12 Pull-ups
  • 24 Double-unders


8 rounds of:

  • 3 Handstand push-ups
  • Medicine Ball Squat Cleans, 12 reps
  • 12 Pull-ups
  • 24 Double-unders or 100 Singles

If you’ve been doing CrossFit for two weeks or less do 6 rounds.


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.
He is survived by his parents, Paul and Mary, and brother Robert.