12 kettle bell swing
run 200 m
12 goblet squats
run 200 m
12 kettle bell swing
run 200 m
12 goblet squats
run 200 m
12 kettle bell swing
run 200 m
12 goblet squats
run 200 m

rest 5 min

For those that did not do Tuesday’s WOD, do the following:

3 rounds:
30 secs of dumb bell shoulder press
30 sec of hold dumb bell in the pressed position (arms locked out over head)
rest 90 seconds

Enlarge image

“Heather Keenan: Road to the 2009 CrossFit Games” by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

Miguel Flores, first sub 2:00 Fran: 1:57 – video [wmv] [mov]

Is CrossFit Safe? by Andy Stumpf – video [wmv] [mov]