December 22nd, 2009 
John 
STRENGTH/SKILL WOD
Back Squat
3×3 – 3×1
Build up to a one rep max
WOD
30 Double Unders (100 singles)
6 Push Press / Push Jerks
12 Jumping Lunges
18 Situps
6 Rounds
| Katie R. | 21:24 | mod | Elisabeth | 14:42 | 90 DU | |
| Shawn | 24:14 | mod 185 PC DU | Sara | 21:45 | 95 mod row | |
| Holden | 17:38 | 30 | Tom Vo | 23:40 | 95 | |
| Gizelle | 22:13 | 45 | Susie | 24:20 | 95 DU | |
| Bob | 19:45 | 55 | Laura | 16:57 | 105 | |
| Caroline | 17:03 | 55 | Harry | 22:34 | 115 | |
| Glady | 14:47 | 55 | Melvin | 20:38 | 135 | |
| Lauren | 13:24 | 55 | Tim L. | 19:36 | 135 | |
| Veronica | 14:06 | 60 | Jason | 18:25 | 135 | |
| Lori | 24:06 | 65 | Marc | 14:55 | 135 | |
| Amanda | 19:18 | 65 | Jesse | 21:30 | 155 | |
| Mindy | 15:38 | 65 | Chris | 18:32 | 155 | |
| Whitney | 18:50 | 75 | Mark | 16:41 | 155 | |
| Elisha | 15:36 | 75 | Nic | 21:52 | 155 DU | |
| Michele | 16:12 | 80 | Robert R. | 20:50 | 155 DU | |
| Will | 21:32 | 85 | Yogi | 13:36 | 155 DU | |
| Travis | 20:35 | 85 | Greg K. | 13:15 | 155 DU | |
| Mike La. | 18:54 | 85 | David U. | 11:55 | 155 Du | |
| Mitch | 16:28 | 85 | Scott | 11:16 | 155 DU | |
| Carla | 21:06 | 90 DU | ||||
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