Warm-up + L sit
WOD
12 hang power clean and jerks
12 knees to elbows
10 hang power clean and jerks
10 knees to elbows
8 hang power clean and jerks
8 knees to elbows
6 hang power clean and jerks
6 knees to elbows
4 hang power clean and jerks
4 knees to elbows
2 hang power clean and jerks
2 knees to elbows
WOD
12 hang power clean and jerks
12 knees to elbows
10 hang power clean and jerks
10 knees to elbows
8 hang power clean and jerks
8 knees to elbows
6 hang power clean and jerks
6 knees to elbows
4 hang power clean and jerks
4 knees to elbows
2 hang power clean and jerks
2 knees to elbows
It's not to late to sign up for the Orem City Firefighter's 5k run....June 12, 2010.
You can sign up the day of the race too.
Click here for this week's schedule.
7 comments:
James, Laura and Emily you all look great! Emily this picture of you cracks me up, you're having way to much fun running backwards. :)
Just when I thought my hands would be healed... ha ha ha!
Oh well, no pain no gain.
Wade
Hi, it's lina. my friend wants to start crossfit. what should i have her do to get going?
ok, nevermind, i just saw the 'start here' instructions. i will give her. her name is Joanna, so she should be calling you soon. thanks, lina
Where is everybody?
Under there, Wade.
Lina..thanks for referring a friend. Have her call Jason, Cody or myself and we will get her going!
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