1-25-13

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)

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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