12.28.11 – WOD


A pic of some of the girls from 5:30pm’s “Down & Dirty 5:30” showing up early to class and getting mobilized before the workout. Everyone should be doing this. Way to set the example ladies!

From left to right: Nichole D., Melissa J., Sonia J., Nadine P. & Vina T.

***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


Skill: Proper running mechanic drills

WOD: Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Good mornings with 25/15 pound plate
20 Sit-ups with 25/15 pound plate

Post results to comments andwww.BeyondTheWhiteBoard.com

Cool down: Mobility WOD (lacrosse ball 2 minutes on each side of problem area)

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

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