1-25-13

 In Workout of the Day

SWOD

Strict press 3-3-3-3-3

or

Jucha’s squat cult- see whiteboard

WOD

“Jason” is a CrossFit Hero WOD named after S01 (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. Jason first appeared on the CrossFit website August 2, 2007.
The Workout
For time:

* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups

Scale 1 – 1 pull up, and 1 dip for every muscle up
Scale 2 – 1 jumping or band pull up for every muscle up, followed by 2 deficit push ups per muscle up ( on 25s)

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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