A real mix and match for todays workout. We all did something different
Jason - Run 5k - 27:40
Donna - No Overhead "Nancy" - Five rounds for time of:
400 meter run
65 pound Front Squat, 15 reps - 15:49
Matt - The CrossFit.com hero workout from today:
"Danny"Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
As Rx - 3 Rounds + 18 Box Jumps -This wod was seriously hard, a great testament to a real hero.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Then Donna turned me into a pretzel......................
Dec 16 – Make friends with your MedBall
1 hour ago