Summer programming: Day 24

Enough standing around. Get those hands back on the bar.

For the on-ramp grads:

You guys took it up a level the other day in the final workout. Now you start on some really challenging workouts that are going to take longer than you're used to. Don't get discouraged, get angry, and keep up the good work.

WOD

5 rounds for time:

run 400m

21 ring dips

Beginners:

You will be on scaled main site programming until we finish our next six week schedule.

WOD

Four rounds for time:

30 Double Unders (60 singles)

20 Box Jumps 12"

10 1-Pood Kettlebell swings (10 lb. plate)

If you're not familiar with the swings we will get you caught up. To get the idea in your head scroll down to kettlebells and check out the swings series:

http://www.crossfit.com/cf-info/excercise.html#KBs

Article:

http://www.crossfit.com/journal/library/25_04_kettlebell_swing.pdf

Main site WOD demo:

wmv