Tuesday 04/14/09 WOD

Warm Up

• 400 Meter Run
• Samson Stretch
• 25 Push Ups
• 25 Air Squats

Workout of the Day (WOD)

4 x 100 Meter Sprints (rest 2 min between efforts)

Then:

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Core Work

• 100 Leg Raises for time

Ritza is one of our Many Success Stories at CrossFit Affliction.  She not only increased her Performance Level but lost a large amount of bodyfat and put on some muscle.  Great Work!!!!!!  A true inspiration.

MMA Superstar John Mahlow and Ed doing some wall balls.

More friends from Canada stopped in for a WOD.  I believe it was St Johns.  I’ll give it to you Canadians – you guys are all great CrossFitters – BUT – you guys all drive like shit.  And thanks for not wearing that tiny little itty bitty bathing suit to our facility.  lol