12.26.11 – WOD


Christmas Eve group after “The Twelve Days of Christmas” WOD. Good times!

***Upcoming Events***

January 14-15, 2012: The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where over 1,100 people tried to qualify for 150 male and 100 female spots. He will be competing against seven CrossFit Games competitors along with many other legit athletes from all over the globe. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com


Strength: Shoulder press (max effort) 5 X Max reps @ 90% of 1RM w/ 2-3 minutes of rest between efforts



20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

Post results to comments andwww.BeyondTheWhiteBoard.com

Cool down: Shoulder mobility

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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