Sunday WOD 20090517

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

CFOZ version

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

Three rounds for time of:
100 ft Walking lunge
6″-12″ Box Jump, 15 reps
15 Jumping pull-ups/Standing Pulls

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Demo courtesy of www.crossfit.com.