Friday WOD 20081024

Four rounds for time:
Run 400 meters
Rest 2 minutes

CFOZ version

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

Four rounds for time:
Run/Walk 400m
Rest 2 minutes

Post time to comments.

Courtesy of

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Sandy Garcia, CrossFit Central, Austin Texas

One thought on “Friday WOD 20081024

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  1. Lack of sleep, bad eating and other lame excuses keep tripping up my training. Today I decided to do the WOD at CrossFit 10 with Laurie.

    300 M Row
    30 Kettlebell Swings (M- #55, W- #35)
    30 Double-Unders
    21 Push Press (M- #95, W- #65)
    250 M Row
    25 Kettlebell Swings (M- #55, W- #35)
    25 Double-Unders
    15 Push Press (M- #95, W- #65)
    200 M Row
    20 Kettlebell Swings (M- #55, W- #35)
    20 Double-Unders
    9 Push Press (M- #95, W- #65)

    Pili: 23:17 Rx
    Laurie: 12:39 Rx

    The lack of sleep, poor eating and dehydration definately caught up to me on this one. We followed it up with Tabata Sit-ups. Both of us did Abmat sit-ups with legs in butterfly position.

    Pili: 112
    Laurie: 86

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