090721 - Eureka We're Online!!!

Our First Online WOD! I like to call this one "Frantic Countdown!"

WOD
3 Rounds for time of:
7 Pull-ups
6 Box Jumps
5 Burpee Wall Balls (20/16)
400m Run
3 Deadlifts (5RM Weight)
2 Push Press (45/30)
100m Run

5-10 minutes rest then:

Strength - 5x5 (choose your exercise deadlift, any squat, any press)
Abs - 3x10 Knees to Elbows (perform your 10 reps as fast as possible resting no longer than 1 min between sets)

Post Times and Comments!