9/20/2014 – WOD

Conditioning
For Time
250m Sled Drag (bodyweight)
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 400m with 20/14lb med ball
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb
Run 800m
10 Strict Pull-ups
15 Burpee Box Jump Overs 24/20″
30 Wall Balls 20/14lb

WOD Notes: Choose a band that will challenge you for 10 pull-ups (no kipping allowed).

Announcement: Good luck to those (25 Ragers) who are competing in the Spartan Race Sprint at Citizens Bank. Also Ross & E. hill are competing in the White Rose Barbell Open in York, PA this weekend.

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