Mr Joshua, Veterans day 2009

CrossFit WOD:

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

CrossFit TAKEOFF WOD:

5 rounds
5 Hip Ext
5 HSPU
5 Deadlift (75lb/55lb)

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This WOD is challenging. It takes time, stamina, strength, endurance and mental fortitude–just some of the many qualities it takes our nation’s airmen, sailors, soldiers and marines to keep the fight on our adversary’s turf instead of ours. Never forget.
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Over Thanksgiving, the whiteboards will get an overhaul! They will be reorganized and consolidated to make it easier to read, record and track your WODs and M.E.s. Between now and Thanksgiving week, PLEASE RECORD YOUR TIMES, LOADS, ROUNDS, etc from the board. We will take a photo of each WOD to back it up, but please record your data too!
LIVE STRONG, LIVE FREE!

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