Thursday WOD 20100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

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 reps of:
1 min Wall ball (6-10# to 6’-8’ target) or 5# jumping thrusters
1 min Burpees
Run 200m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Burpee Demo [wmv]

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