Working on our tan/beach bodies, part II

Since it is supposed to be in the mid-70's, let's stay outdoors for the warm-up and work-out. We'll meet near the pull-up bars next to the gym on the corner of Battalion Avenue and 74th Street. Stand at the back steps (leading into the gym) facing the parking lot and look to your right front (1 o'clock position). If you don't know where it is, we'll have someone there directing you over.
This is going to be a little longer, but a beauty.

200 meters, 5 Pull-ups
100 meters, 10 Burpees
100 meters, 15 KB swings
100 meters, 20 Squats
100 meters, 25 Wall Balls
100 meters, 30 Sit-ups
200 meters, 30 Sit-ups
100 meters, 25 Wall balls
100 meters, 20 Squats
100 meters, 15 KB swings
100 meters, 10 Burpees
100 meters, 5 Pull-ups
200 meters

Total running distance: 1 mile
Body parts worked: All

On a serious note, I need all of you to read these CrossFit Journal articles (we have had one of them posted all along on the right by the picture of "Pukie"). Here are the links:

http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf
http://www.crossfit.com/journal/library/38_05_cf_rhabdo.pdf

Rhabdomyolysis (mostly known as Rhabdo) is a dead serious subject and we'll talk about it before the workout because it hit close to home. I know we try to push each other to our limits to improve, but we must remain vigilant and aware of not only our bodies, but each other so none of us overdue it -- don't fall into the trap thinking that it can't happen to you. More to follow.