If you come to the 9 a.m. class, please do not park in front of the neighbors building until I straighten some things out. Thanks!
20 Deadlifts (275/205)
20 KB swings (70/53)
20 Overhead Squats (115/75)
20 Pullups (Chest to Bar)
20 Box jumps (24"/20")
20 DB Squat Cleans (45/25)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Post wod strength and conditioning
20 back squats- if you got all sets unbroken last week, add some load!
3x500 M row
3x400 M run