WOD 20080527

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

CFOZ version

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

Run/walk 1/2 mile
Two minutes of each:
PVC
Sumo Deadlift High Pulls (row for calories if you can)
10 lb Dumbbell Thrusters (
Win)(Mac)
Medicine Ball Cleans (
Win)(Mac) Use any kind of ball available.
Single Under Jump Rope or Jumping Jacks
Pull-ups (use version from warm-up)

The clock runs continuously for the ten minutes after the run.

Post time on run and reps to comments.

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