Monday 12.8.14 WOD

Dynamic Effort Lower


Back Squat (12×2 @ 85% 1RM )


20min AMRAP
20 OHS (45,35)
20 Back Squats (45,35)
400m Run

**Score rounds + reps

Extra Credit

100 seated banded leg curls


12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email with your order. Order will be placed by Friday 12/12


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.