December 29-30, 2011 – WOD

http://www.youtube.com/watch?v=SBC902gSIpY&sns=em
This dude weighs a whopping 145#s and plain does work. He is the main reason I tell myself it doesn’t matter what the workout is, I want to own it. People say they are going to smash a certain workout because it favors their body type. I say I want to smash every workout no matter what it is. #mindset

***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

Thursday & Friday

Strength: Dynamic Effort Bench Press 10 X 2 @ 60% of 1RM (rest 60 seconds between efforts)

WOD: Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

*15 minute time limit*

Post results to comments andwww.BeyondTheWhiteBoard.com

Cool down: 50 Toes thru rings (every time you come off the rings you must lay in the child’s pose position for :30)

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

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