Friday, December 7, 2012

3 Rounds:

  • Run 400 meters
  • 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
  • 12 Pull-ups

Deadlift: 5-4-3-2-1
Everyone please remember we will not be having a 6pm class on Friday or the 9am class on Saturday morning.  We will be posting a WOD for Saturday you can do from home.  We would love for everyone to come out to support all the Jomo CrossFit athletes that are competing in the Ozark Mountain Shred-Fest in Ozark this weekend.  The event will last from 9-6 on Saturday and 9-5 on Sunday and is located at CrossFit 417 in Ozark, Mo.    One last thing, good luck to Brett Bolinger, Chris Banks, Justin Porter, Zach Black, Lauren Robson, and Rachel Reed.  Also good luck to some of our frequent visitors that are also competing, Cole and Cole.

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