WOD 5/13

Buy In/Cash Out
Monster Walks Red Line to Redline 1o times

4 Rounds
5:00 50-60% Effort Run (Focus on POSE mechanics)
1:00 Row for Calories
1:00 Kipping Pull-ups (Try to stay on the bar the entire time)
1:00 Russian Step-ups
1:00 DB Push Press (35lbs, 20lbs)
1:00 Single Leg Jump Rope Skill

Much effort, much prosperity. -Euripides

Talking yourself back into the game
*Post thoughts to comments

Announcements:
– Muddy Buddy is tomorrow and Sunday, May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night tomorrow night at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.