WEDNESDAY - 6:00AM, 9:15AM, 4:00-7:00PM
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
OR
"Christie"
3 rounds for time
500 meter row
Body weight deadlift x 12
Box jump x 21
Lumberjack CrossFit Memorial Hero WOD on Saturday, Dec 5th.