20131223

Naughty or nice...

...you'd best be doing the work.

Row 3:00
3x10 push ups and squats

Strength: press 5,3,3,2,2,2,1,1,1,1,1
45,75,85,95,105,115,125,120,130,135,140,FLed145x2

WOD:
For time, w/95lbs
500m row
9,6,3
Press 
Parallette push ups
500m row
9,6,3
Push press
Parallette push ups 1plate under feet
500m row
9,6,3
Push jerk
Parallette push ups 2plated under feet
500m row
16:38

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At the old HQ, CrossFit MECCA in 2007