WOD: Wagon Run!
Results:

Compare to: 17SEP2009:

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Inside thinking about going out?  Not going out?
Grab your heaviest bell and do the following:
2 rounds:

20 swings
1:00 rest
20 Sumo deadlift high-pulls
1:00 rest
20 Bottom-up front squats

Have fun!

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New WOD!  I have a feeling it’s going to be much harder than it looks…
Warm-up:

3 rounds:

12 double-unders
8 pull-ups
4 pistols (switch legs each rep)

Main – 20 minutes, as many rounds as possible:

30 KB Swings (20kg – Russian swing)
200 m run

Follow-through:

Fold-over hamstring stretch – (PNF)
Pigeon-pose – each side
Shoulder stretch

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Warm-up:

400 yd run
20 TGU’s

20 minutes AMRAP:

20 Back extensions (or TRX Hamstring crunches with hip lift)
100 yd run
20 Pull-ups (or TRX body row)
100 yd run
20 Squat Jumps
100 yd run
20 KB Swings (russian style)

Average count is 3 rounds.  If you push hard you can get4 rounds.  But you have to be willing to LIVE in the pain [...]

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Here it is:
Warm-up: ~10 minutes – get sweaty
500 m row or 400 yd run
21-18-15 reps of:

Dumbbell Burpee to Clean To Push Press
Pull-ups

500 m row or 400 yd run
12-9-6 reps of 

Dumbbell Burpee to Clean to Push Press
Pull-ups

500 m row or 400 yd run
Stretch

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