06/13/2011

Warm-up;

3 x 400M, resting as long as it takes to run one.

Xfit WOD;

Watch video for further explanation. http://games.crossfit.com/features/videos/individual-standards-regional-workout-6

For time:
Row 20 calories
30 Burpees (jumping on 2 45 lb plates, full hip extension. Hands DO NOT need to go above head).
45 pound Two-arm dumbbell ground-to-overhead, 40 reps (Women 35 lbs)
50 Toes to bar (alt. exercise could be knees to elbows or V-ups)
100 foot Walking lunge with 45lb plate held overhead (Women 35 lbs)
150 foot Sprint

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