workout of the day

Thursday 100311

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Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

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"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
- Vince Lombardi

AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.