NCIS is quality TV

Words to live by!

Wednesday 5/15/13
Banded glute ham raise
2×15
+
Clean and jerk (3 second pause at the knee)
1-1-1-1-1-1-1
+
For time:
9 Clean and jerks (165/110)
20 Toes to bar
7 Clean and jerks (165/110)
15 Toes to bar
5 Clean and jerks (165/110)
10 Toes to bar
*12 min time limit

The missing link: movement as a skill

Crossfit gym owner fatally knifes intruder as he tries to strangle husband

 You know you’ve made it when you get a mention on NCIS….
http://youtu.be/NR-ArJxiIyM