WOD

Three rounds for time of:
Rope Pulls, 5 reps 16K Kettlebell
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32,Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19,Rebecca Voigt 22:05. Post time to comments.

Enlarge image

Keith Winship, Nahanni National Park, Canada.

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"Stomping on the Heel Strike" with Dr. Daniel Lieberman, CrossFit Journal preview video [wmv] [mov]

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"Spirit of the Games: Part 1" with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

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CrossFit Journal Stand-Up Paddle Board Race - video [wmv] [mov]

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Chris Mason interviews Chris Spealler

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"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become"
- Brooke Foss Westcott