Friday's WOD

For time:

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

If you have done a WOD for the last 4 days and are planning on doing the Lumberjack Memorial Hero WOD on Saturday, I recommend you take Friday as a rest day.

This will be the WOD on Saturday:

Lumberjack 20

20 Deadlifts (m - 275# / w - 190#)
Run 400m
20 KB swings (m - 2 pood / w - 1.5 pood)
Run 400m
20 Overhead Squats (m - 115# / w - 80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (m - 45lbs each / w - 30#)
Run 400m

Don't worry, we will scale the WOD as required. We are not concerned about the weight or doing it as Rx, we want everyone who wants to, to be able to participate in the WOD. It's far more important to come out and show your support for those fallen; so if you are concerned about the difficulty, don't be. We will have athletes of all capacites participating so come out, join us, suffer with us and help us honor our fellow CrossFitters and Soldiers!

I want to thank our fellow affilaites from the surrounding community that will be joining us for the WOD; we are deeply touched by their support and it speaks to what a great community we are members of. When you see them, please introduce yourself to them and thank them for coming out and supporting this event:

CrossFit CenTex - http://www.crossfitcentex.com/
CrossFit Waco - http://www.crossfitwaco.com/
CrossFit Cedar Park - http://www.crossfitcp.com/
CrossFit Texas - http://www.thecrossfittx.com/Crossfit_Texas/Crossfit_Texas.html

We will also have CrossFit WTU Fort Hood http://crossfitwtuforthood.com/ and of course Lumberjack CrossFit http://lumberjackcrossfit.blogspot.com/ joining us.