Wednesday, September 19th, 2012

CHALLENGE: 10 minutes of Weighted Knee Jump practice. Start unweighted, then increase weight as you're able. (Progression: body weight, med ball, empty bar on back, bar with weights) Test yourselves.

Impressive Knee Jump

What is CrossFit? (Slo-mo knee jump at the 1:45 mark)

WOD: "Murph Loves Karen"

Run 1 mile 100 Wall Balls Run 1 mile

REC: 50 total GHD sit ups, break up into smaller sets