Friday November 18, 2011

CrossFit 864


Your word is a lamp to my feet and a light to my path.”
-Psalm 119:105


I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
-E.B. White


Warm-up's start today at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


WOD


21-15-9 reps of:
Front squat (135/95)
Ring dips


Abdominal strength:
-Complete as many unanchored sit-ups as possible in 3 minutes
-Tabata plank hold (8x20 seconds on/10 seconds rest)


Train Hard - Train Smart


BE STRONG!
Jay and Janice