workout of the day

Sunday 091220


Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Post time to comments.

"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video [wmv] [mov]

Transferability of Capacity with Dave Tate - video [wmv] [mov]

Last day to order CrossFit Gear and have it delivered by Christmas!