WOD – Saturday July 11th, 2009

“Beowulf”

For Time:

Row 1,000 Meters on the Concept 2 rower

Run 800 meters

50 Ring Dips

100 Pullups

150 Jumping Slamball

Run 800 meters

Row 1,000 Meters on the Concept 2 rower

This might have to be done in shifts to offset the ring dip times. Stagger yourself accordingly.

Validity of CrossFit testing in the Canadian Military

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Force, Distance, and Time by Greg Glassman – video [wmv] [mov]

Sunday Trail Run :

More info to follow, but tentatively there will be a trail run going on from the 401 and Trafalgar Road car park at 8:30 on Sunday Morning. Stay tuned!