Tuesday WOD 20090106

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Complete four rounds for time:
Run 200 meters
15 Push-ups
15 Jumping Pull-ups/Standing Pulls

Post time to comments.

“What is CrossFit?” a candid chat with Nicole Carroll – video [wmv] [mov], courtesy of www.crossfit.com (language not necessarily work/family safe due to mild cursing).