WOD – May 25, 2009

Warm-up:

repeat twice over 20 yards:

• high knees
• butt kicks
• karaoke’s
• lunges
• sprints (60%)

.

WOD: “Griff” with push-ups

For Time:

• Run 800 m
• 20 push-ups
• Run 400 m backwards
• 20 push-ups
• Run 800m
• 20 push-ups
• Run 400 m backwards
• 20 push-ups

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The 26th of May is Memorial Day for our neighbors to the south. “Griff” is a CrossFit hero workout.

CrossFit Heros – video [wmv] [mov]