A Good Cause . . .

Today's WOD:

20 Deadlifts 275/190 lbs
Run 400m
20 KB swings 32/24 kg
Run 400m
20 Overhead Squats 115/80 lbs
Run 400m
20 Burpees
Run 400m
20 Chest-to-Bar Pull-ups
Run 400m
20 Box jumps 24/20"
Run 400m
20 DB Squat Cleans 45/30 lbs
Run 400m
For time.
This is a special workout to commemorate the soldiers that lost their lives at the Ft. Hood incident.  Four members of CrossFit Lumberjack are among the dead.
Please consider helping by contributing to them and their families.

Warm-up:

  1. Overhead Squat 
  2. Sit-up
  3. Hip/Back Extension 
2 rounds of 10-15 reps.

MOD:

Dumb Bell (DB) Squat Clean

Post-WOD:

Hip Stretch
Roll & Stretch

Morning Crew Results:

David 33:11

Sal 42:03 Scaled.

Suzanne 39:29 Scaled.

Larry 42:00 Scaled.

Kathy 41:32 Scaled.

John 37:42 Scaled.

Afternoon Crew Results:

Kim 38:22 Scaled.

Kevin 36:28

Brian 37:07 Scaled.

Ali 37:37 Scaled. (First WOD!)

Jose 33:13 Scaled.

Aaron 35:37 Scaled.

 

Greg Keeter2 Comments