Monday – October 24th, 2011

Some days we sacrifice to honor those who have fallen.  Today is one of those days!  We are CrossFitters, and have pushed well beyond what we thought were our limits already, so today is no different.  When you look at this WOD, you should not doubt yourself, or debate coming in, but rather be excited to triumph over a challenge that you may have strayed away from in the past.  Give it all you’ve got, dig a little deeper, and honor those who have fallen.  3, 2, 1, go!

  For a little info on this tragedy, copy and paste this:
Strength for the Day: Rest
Workout of the Day:

Level 1 & 2:

15 Deadlift, 135 pounds
15 KB Swings, 1 pood
15 Overhead Squats, 45 pounds
15 Burpees
15 Ring Rows
15 Box Jumps, 20″ box
15 DB Squat Cleans, 15 pounds

*Run 200m between each exercise. 
Level 3 & 4: 

“Lumberjack 20”

20 Deadlift, 275 pounds (female rx 205#)
20 KB Swings, 2 pood (female rx 1.5 pood)
20 Overhead Squats, 115 pounds (female rx 75#)
20 Burpees
20 Chest-to-bar Pull-ups
20 Box Jumps, 24″ box (female rx 20″)
20 DB Squat Cleans, 45 pounds (female rx 25#)

*Run 400m between each exercise.  

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