Monday 120827

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Compare to 110908.

"Cooking Honey Sesame Chicken Thighs" with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]
Extended Workout Footage - video [wmv] [mov] [HD mov]

From the Vault:
WOD Demo, July 12th, 2007 - video [wmv] [mov]