monday jan 7

Monday Jan 7,2013 WOD:

"Wood"

5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24" box/20" 95/65 pound Sumo-deadlift high-pull, 10 reps 95/65 pound Thruster, 10 reps Rest 1 minute

 

announcements:

1. don't forget to update your nutrition chart

2. If you would like to challenge yourself in a competitive fashion you may go to crossfit sac on Jan 12 starting at 8 doing an open WOD: 10 min AMRAP 60 bar facing burpees 30 OHS 120lbs 10 muscle ups

3. If you would like a shirt or sweatshirt please put your name and size up on the order sheet 4. Be on the lookout for dates for a Paleo/Primal potluck. An event to share ideas and recipes in order to maximize your nutrition challenge