FRIDAY – 090703

Team WOD

Teams of 4

5 Rounds for time.
Run 250 meters
100 Pull ups
100 Ring Dips
Run 250 meters

Only one person is working at one time and you can’t move to the next exercise until everyone completes the prescribed reps for that movement and run.

Post time to comments.

“Randy” by LAPD SWAT

(courtesy of


2 Responses to “”

  1. happy 4th to all rock on!!!!!!!!!

  2. happy 4th to all……

    I did 11 rounds plus 5 step ups
    10 wt. sit ups
    10 squats ( I sub. step-ups for push ups ) ok

    all by myself with my headphones……….

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