12.21.2014

Monday 12.22.14

Lisa unwraps a man
Beth the Elf and Santa stopped by
Thank you, thank you, thank you, Warrior Nation! Yet again Jacob and I are humbled by our athlete community. Thank you, Scott, for hosting our holiday party again. Thank you, athletes, for the generous gifts and thoughtful words. Thank you everyone for making these get-togethers so much fun. Your extreme generosity, good humor, and sincerity are the elements that make Warrior CrossFit Muscatine such an amazing place. Jacob and I cannot truly express our gratitude and appreciation for each one of you. Thank you for taking a chance on us and for sticking with CrossFit. We are excited for what 2015 will bring...starting with our Mississippi Partner Mash-Up competition on January 24!

WOD
Monster Mash
0 to 18 minutes:
21-15-9 (all at 115/75)
Power Clean
Overhead Squat
Toes-to-bar/rings
Row 1000 m
 
18 to 30 minutes:
100doubleunders
75 situps
50 push press (95/65) - NO jerks!

30 to 47 minutes
100 step ups, then
3 Rounds
7 deadlift (275/175)
14 box jumps (24"/20")
21 pullups
1 rope climb

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