December 19th

Building 9804, pull up bars at 1500.
Green on green, beanies & gloves are optional.
Water source of any kind mandatory.

Here's what we will do after (1) round of the warm-up...

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

We will scale this to your ability level, you don't have to do the above, that's what I'll be doing today (Monday) on my own and in case you're curious it's from the www.crossfit.com WOD last Wednesday.

So you don't think I'm crazy with the weight/numbers, think a moment about scaling it to your ability. This workout will stress me to no end, it will be F*&KING hard. That's how its meant to be, hard, but not impossible.

So 75 lbs may be impossible, but a 45lb or 25lb bars may not be, or some 10-15 lb dumbells may not be. We will scale it to your ability in order to build your strength.

Once you're done post your weight and time...