Warm-up: 100 Meter skip 5, 1/2 ROM GHD sit ups 5 Med ball cleans 100 Meter run 5 Full GHD sit ups 5 Med ball cleans Workout: Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
WOD Demo with CrossFit Montgomery County – video [wmv] [mov]
