And were back.......
Max Effort Squat Thruster
3 x 3
Max Effort Pullups x 3
W.O.D.
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5 Deadlifts @275m, 185f
10 Barbell Pushups
AMRAP 9:00
"We must always change, renew, rejuvenate ourselves;
otherwise we harden."
~ Johann Wolfgang von Goethe
LifeStyle Tip
Write your plan to accomplish 2010 goals.
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Max Effort Squat Thruster 
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