Thursday 110714

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.

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

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

The Games Update III.

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

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

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