Wed WOD 9/1/2010

W/U 3 rounds of 5 pullups, 5 Abmats, 5 Good Mornings(45#)
PVC Progression
Stretch
Wild Ropes

Skill 1 minute of Jumping Squats
45lb bar AMRAP

WOD 4 Rounds for time

Block Run (400m)
10 Knees to Elbows
8 DB Thrusters 40/25
2 Tire Flips 400lb/150lb
30 Jumprope

Andrew—-Rx+/45db—-17:21
Brandon—Rx———–16:21
Steve—–Rx———–15:25
Mike——35—-2 rds+–17:00
Charlie—-Rx—-1 rd—- 7:00

That was Insane……Big tire flips!!! Great jobs Guys!!

crossfitgrit