WOD

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21.
Post time to comments.

Enlarge image

Nathan Etre Cape Cod.

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"Headed to the Games: Africa Regional Champions" with Danie Du Preez and Mona Pretorius, CrossFit Journal preview video [wmv] [mov]

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CrossFit Sports Series 5K Run Event Promo - video [wmv] [mov]

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The Games Update III.

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WOD Demo with Bill Grundler, Justin Judkins and Ben Hollingshaus - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

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"If you don't have time to do it right, when will you have time to do it over?"
- John Wooden