workout of the day

Friday 121123

..

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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"A Competitor's Zone Prescription" with Matt Chan, CrossFit Journal video
Part one [wmv] [mov] [HD mov]
Part two [wmv] [mov] [HD mov]
Part three [wmv] [mov] [HD mov]

WOD Demo with Jessica Estrada - video [wmv] [mov] [HD mov]

How can this athlete be a more efficient runner?