CrossFit Football creator John Welbourn summarizes what he learned from 2012.

“In early January I was working on a year in review, it got scraped it as it seemed much of the same content regurgitated in humorous ways. So, I decided to offer a different format. These are the 42 things I have learned leading up to 2013″…. (continue reading).

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One of things Welbourn learned in 2012? Heavy back squats are the foundation for any good strength program.

Workout of the Day

Find your max height box jump

-then-

200 m Run

12 OTB Jumps (24″/20″)

200 m Run

9 OTB Jumps

200 m Run

6 OTB Jumps

200 m Run

3 OTB Jumps

200 m Run

 

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