workout of the day

Thursday 120209

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Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

"Band Sprints" with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]

"You cannot dream yourself into a character; you must hammer and forge yourself one."
- Henry David Thoreau

CrossFit Competitor's Course, CrossFit Park City.