Friday 11-07-08

Substituted CrossFit and CrossFit Endurance Wod with Navy Seals Warm-up and Wod:

(Warm up - 2000 meter row) - substitute for CFE

"300"

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 20-inch box
50 KTE (knees to elbows)
50 KettleBell swings at 50 lbs
25 more pull-ups -- for a total of 300 reps

Casey - 20:55
Derek - 22:05 Substituted 50 pounds to 45 to 40 for KB swings (form off)