Friday, December 14, 2013

2012-12-088395Jake & Ken discuss strategies for staying sober at the Christmas party

Workout of the Day

In Warm-up:
Total one minute in L-Sit 

Work up to a clean and Jerk that is 70% your 1RM
10 minute EMOM Clean and Jerk at that weight

From Outlaw Crossfit
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters (135/95#)
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 

Super VooDoo for ankle and knee sprains


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