WOD – July 23, 2013

SinCity CrossFit South will be closed this Saturday!  Feel free to drop in at SCCF on wigwam for free between 10am and 1pm for make up day on Saturday or Sunday!  

Work Out of the Day

Handstand Walk For Distance

then,

071113 Mainsite WOD

7 rounds for time of:

10 sumo deadlift high pulls, 95/65lbs

10 ring dips

Post time to beyond the whiteboard.

Metcon Workout

For time:

800m run

then,

10-9-8-7-6-5-4-3-2-1 reps of –

kb swings

push ups x 2 ( hand release)

then, 

800m run

Post time to beyond the whiteboard.

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