workout of the day

Sunday 110306

..

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.
Post time to comments.

"Programming for Young Athletes Part 2: WOD Breakdown" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

"Fran" at the Arnold Sports Festival - video [wmv] [mov]

"King Kong With Walls" at the Arnold Sports Festival by Again Faster Equipment - video [wmv] [mov]

Michael Giardina on today's WOD - video [wmv] [mov]

"Well, when you're trying to create things that are new, you have to be prepared to be on the edge of risk."
- Michael Eisner

Jim Shields, Maui.