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WOD Friday, December 11, 2009

Buy in:J-mob

WOD: "Lumberjack 20"

Before you have a heart attack looking at the WOD, please read on: This workout is a tribute those who were lost or hurt at the recent Ft. Hood tragedy. Four members of the Lumberjack CrossFit affiliate were killed and many more were injured. There is a national effort by CrossFit affiliates to honor and raise money for those who are suffering as a result of this tragedy. Click on the above link for more details.

Normally, we prescribe weights that best fit our membership at CrossFit Thin Air. We do that really for no other reason than it means less writing for us because, on average, fewer members need to scale up or down. But in this case, we are posting the official prescription out of deference to the effort and because we know you would want to see it. All that means is that there will be more scaling (and writing) than normal.

We may modify or sub the run depending on the conditions - we are hoping for 4 feet of snow, aren't you?

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

            On Ramp
         Round 3 WOD
Band pull ups
Muscle snatch
Front squat

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