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)
