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Wednesday 04/22/09 WOD

By 04/21/2009No Comments

Warm Up (2 rounds)

  • 100 Meter Run
  • 10 Push Ups
  • 10 Air Squats
  • 10 Pull Ups

Workout of the Day (WOD)

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As many reps as possible in 2 Mins
Push Ups (chest or chin to floor)

Dont forget to make plans to come out to Gatsbys in Davie (University Dr just south of 595) for a CrossFit Affliction – Ft Lauderdale social gathering.  We have a private room lined up with our own pool table.  Hope to see you there.