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WOD 2012/7/21

07/20/2012, 9:44pm PDT

By Dominic Paris

"Defeat is not the worst of failures. Not to have tried is the true failure." – George Edward Woodberry

Good Morning Cross Trainers,

This one is guaranteed to kick your butt.

WOD

30 burpees after first circle

Run to the cross training grounds

Station 1 (crunch bench): 30 seconds of push ups

Station 2 (pull up bar): 4 pull ups

Station 3 (vault): 30 seconds of bicycle kicks

Repeat as many stations as possible in a figure 8 until 9:45

Run back to second circle (the finish line is the crosswalk)

30 jumping lunges (scissor kicks) at the boathouse

Upcoming Local Bay Area Mud Runs

NorCal Tough Mudder (Tahoe) – 9/22 & 9/23

NorCal Tough Mudder (Diablo Grande) – 9/29 & 9/30

Run Fast Run Strong,

Fearless Leader Dominic