Today's Workout: 062211

264114_985064516377_72611186_46814329_1082792_n Skill: Muscle-Ups

Strength: Weighted Dips (use parallel bars in a cage) – 5-5-5-5-5 to heaviest 

WOD: From the CrossFit Ontario Challenge 2009: Run 400m

5 Squat Clean and Jerk (165/115)

12 pullups

3 rounds for time.

Right: Cory Hawke at Warrior Dash. CRAZY.

Below: Spartan Race (similar event) which Margo Beaudoin competed in a few weeks ago. AWESOME!