11/16/11 - Professional Photos Being Taken Tonight @ 4:30/5:15

CrossFit 908’s Olympic Weightlifting Seminar with Wilkes Weightlifting – Sunday, Dec 11 – 9-5pm – There are only 4 spots left.  Sign up now!

Today’s Recipe – Happy Whole 9 Thanksgiving – Whole 9

Today’s Link – Optimizing The Overhead Squat – T-Nation

Schedule –

• Mobility Warm Up
• WOD – 4 Rds for total reps
  • 1 min – Rope Climbs (Sub 3-for1 from ground or 10 Pull Ups)
  • 1 min – Wall Balls (20/14)
  • 1 min – Hang Power Clean (135/95)
  • 1 min – High Box Jump (30#/24#)
  • 1 min – Rest
• Stretch