workout of the day

Friday 121221


Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Post time to comments.

"Meet Lindsey Smith" CrossFit Journal video [wmv] [mov] [HD mov]

"The Split Jerk: Start to Finish" by Chad Vaughn, CrossFit Journal article [pdf]

WOD Demo with CrossFit Parma - video [wmv] [mov] [HD mov]