Friday's WOD

OK, as I said, Friday's WOD will be a longer one. This is a great WOD and will really tax your metabolic path ways - a great way to head into the weekend!

I did this one a few months ago and it took me 19:28. We will scale the pull ups with jumping pull ups and scale the wall balls in weight and quantity as required.

We'll run two heats and do a wave start of each heat due to limited pull up bars.

We'll meet at the gym for the warm up and then move down the street about 150 meters and run the WOD from the pull up bars.

If you have a watch with a stopwatch, please bring it as it will make tracking the times easier.

"Hamburgesa" from CFSCC

5 pull ups
10 push ups
15 squats
200 m. run
12 pull ups
21 kettlebell swings
400 m. run
75 wall balls——————the meat
400 m. run
21 kettlebell swings
12 pullups
200 m. run
15 squats
10 push ups
5 pull ups

Kettelbell Swings Demo: http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

Wall Ball Demo: http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv