workout of the day

Thursday 130919

..

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

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"The Ripple Effect" by Chris Cooper, CrossFit Journal article [pdf]

Mike Jaucian, Cabo San Lucas.