Wednesday, October 12, 2011


Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Anthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run, Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.


Enlarge image

Tuomas Vainio, Pori, Finland.

"Dedication, Determination and Perseverance" with Court McGee by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Outlaw CrossFit - video [wmv] [mov]

"Being a professional is doing the things you love to do, on the days you don't feel like doing them."
- Julius Erving


Mike Livergood, Scoutmaster said...
This comment has been removed by the author.
Mike Livergood said...

5 rounds my stopwatch got stopped somewhere in the middle.