Home of the United States Air Force Academy CrossFit Team & Club

23 January 2012


Morning WOD: 0550 @ the West Gym

5 Rounds for Time

15 Pull ups
20 Box Jumps/Double Unders
25 Flutter Kicks
400M Run

Finisher: 50M Bear Crawl Sprint

Main WOD

4x800m with 1:1 work:rest interval

Mobility Work

“Somewhere a true believer is training to kill you.  He is training with minimum food and water, in austere conditions, day and night.  The only thing clean on him is his weapon.  He doesn’t worry about what workout to do — his rucksack weighs what is weighs, and he runs until the enemy stops chasing him.  The true believer doesn’t care how hard it is; he knows that he either wins or dies.  He doesn’t go home at 1700; he is home.  He only knows the cause.  Now.  Who wants to quit?” - Unknown

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