monday

monday december 16,2013

lift: 5x3 deadlift or push press

wod:

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

WOD Demo with CrossFit Fairfax - video [wmv] [mov]

maintain your patterns through the holidays. that way once the new year hits you will not feel behind like most. 

also, be thinking about some goals you would like to accomplish in 2014. let's talk about them. What event would you like to accomplish? what lift would you like to get better at? how much body fat would you like to lose? get a head start.