workout of the day

Monday 121203


Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.

"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with BST CrossFit - video [wmv] [mov] [HD mov]