12-1-09

Warm Up:
3 rounds:

Jog .15 mile
One set of greatest Stretch in the world
Overhead Squats 10-15
Back ext 10-15
Abmat or GHD situps 10-15
10 Dips/Ring dips, Or regular pushups chest to deck. 10-15

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.
joshie2-th

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Make sure you roll yourself out good before or after the workout, and stretch after.

CrossFit Mean Streets
Downtown Los Angeles

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