December 29th, 2012

Andy (OHS), Dana and Jim (situps) working hard in the 6pm class tonight!

You know how when you play golf with your boss, you’re not supposed to beat them?  It’s just a matter of courtesy, I think.  Well it’s the same with CrossFit – don’t beat the trainer.  Just sayin’, Alyssa…
Top Rx’d scores for today’s Pullup/Situp/Overhead Squat/Double-Under festival:  Alyssa 8:57, Ryan 12:26.  Damn.
Overhead Squat 10-10-10
Sumo Deadlift High Pull 10-10-10
With each movement, try to increase the weight in each set
Work Capacity:  ESAC 4 WOD #3 – “Squat ‘n Pull”
30-20-10 reps for time:
Overhead Squat, 95/65lbs
Sumo Deadlift High Pull, 95/65lbs

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