July 5, 2011
5 rounds for time of:
400 m run
12 x back squats (135/95 lbs)
…William and Josh, Red River CrossFit, after running the Fire Cracker 5k in Shreveport with 20 lb vest.
Some big PR’s were accomplished in the past week!! Holly & Renee got their first unassisted pull up!! Josh ran his fastest 800m. Jeff ran a 5:08 mile. Will, Brad & Mitzi destroyed “Randy”!! Roger knocked a minute off the July 4th WOD!!
A lot of you are taking some interesting trips, competing in events, doing handstands in different spots around the world – send us pictures!! williambalbritton@yahoo.com
“Pose Body Position and Gravity” with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]
