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

The Man Dime @ work
I see strong, beautiful women deadlifting! What's better than that?

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
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