300

Warmup:
1x20 GHD situps
1x20 back extensions
1x20 pvc overhead squats
5,5,5,3,3,3 Press (95#/115#/135#/155#/155# 1 rep)

WOD: "300"
In celebration of my 300th WOD, which was yesterday, CrossFit Murfreesboro programmed this WOD. This was the workout the actors for the movie of the same name used to get in shape for their roles. Click on the link above to see my pic.

For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushup
• 50 box jump (24")
• 50 wipers (135#)
• 50 kettlebell clean & press (25 each side with 1 pood)
• 25 pullups

Time 22:27 Rx

Compare to 3/24/09. I shaved over 5 minutes off my previous time.