WOD 7/23/09

5 Rounds

10 Pull Ups

10 Lunges

10 Ring Dips ( or Push Ups)

10 Wall Ball (20/14)

Then 400m Sprint

Rest and finish up with 4×30 sec. Superman Plank holds.

Good times!

Deb - Fighting for it.
Deb - Fighting for it.

2 thoughts on “WOD 7/23/09

  1. Scott Shaughnessy

    Well…my legs are taxed after the last 3 days of crossfit and, to top it off we hiked for an hour in full gear at 3500′. Let’s just say my legs didn’t work today. Being depressed that the hike beat me I, ate a giant bowl of ice cream and a few brownies. Go paleo!!!

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