Tuesday – December 22nd, 2009

Work is an antidote for anxiety,

an ointment for sorrow,

and a doorway to possibility.

Dieter F. Uchdorf



21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

*women and teens 155-185#

Last time we asked you to scale Diane so that it was at a fast pace. Today do the opposite. Challenge yourself, both weight wise and with the progression for HSPU you are using. Try using a weight that you can pull 5-7 times. Do 3 reps, rest do three more etc…. Watch your form and your technique throughout the wod.

Post time and weight to comments.

Endurance workout…


3+ Hours After Mission CrossFit WOD…

Swim, Bike, Run, C2

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible….

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