W.O.D. 12.4.10

Westside Barbell inspired Station Rotation
1. Banded Deadlifts 12x2
2. Prowler Push 30meters x 4 -max effort
3. Bamboo bar bench press
4. Reverse Hyper 3 sets of 30 reps

There will be 15 minutes allocated to each station.

"Louie Simmons on the Conjugate System: Part 1", CrossFit Journal preview video [wmv] [mov]

Community Notes:
The CrossFit Kids class will resume at 3:45PM on Thursday afternoons, starting on December 9th!


“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.”
-Jimmy Dean

Jessica & Ditty - bamboo bar bench press
Mike V.
Jim C.


Dorothy said...

Is that quote by Jimmy Dean the sausage guy? yum sausage!

Looking forward to some assistance work tomorrow. Yeah for getting better!

steph v said...

sausage and philosophy...what a man!

Miranda said...

Ok so I was supposed to have a "viewing" tonight but dude just bailed on me :( So, would anyone like to grab a drink with me or dinner?