Skill/Strength
Front Squats 3 - 3 - 3 - 3 - 3
HSPU 3 rds max reps or
HSH 3 rds max time
WOD
As many rounds as possible in 4 minutes of:
4 Hang Squat Cleans 155/105 lbs
40 yd Sprint
Rest 2 mins, then....
4 m As Many Reps As Possible of:
Sumo Deadlift High-pull 45/35 lbs Post total rounds/reps to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/116715-4-days-of-ranger-christmas/daily_workouts/108677-2010-12-21-4-days-of-ranger-christmas/workout_sessions/new
Alejandra shows good form on the SDHP. She has beng doing CrossFit for only abut 2 months, and she is doing awesome. Good job Ale.
Ben and Jen, from Clear Lake CrossFit drop in for a WOD. They will be visiting us for couple of days. Welcome to RCF and thanks for Having me at your Box last year.
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