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Wednesday, 22 Dec, 2010

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Warm-up:
8 minutes of shoulder mobilization work
Then, 3 minutes of- 10 PVC pipe Overhead squats, 25 foot bear crawl, 5 kipping swings on the pull-up bar

Workout:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

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See you all tonight at the CrossFit HSV Christmas party!

Everyone needs to watch this: “Marissa’s Story” with Marissa Lelogeais and Amy Ferro, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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