Tuesday WOD – 080613

Sandbag Run

31 Heroes Sandbag Run

WOD 4 Paws
Cynergy CrossFit is hosting their 3rd Annual WOD 4 Paws fundraiser event to raise money for local dogs and cats in need. Should be a great event for all you pet lovers! FYI, the WODs are designed for Male and Female partners.  Go here for more info and to register: http://www.cynergycrossfit.com/events/wod-for-paws/

WORKOUT OF THE DAY
20 minutes to complete the following…

For time:

21-15-9
Front Squats (105/70)
KB Swings (24/16kg)

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post “WOD” time, 1 Mile Run time, and 20RM Back Squat load. Remember, there is ZERO rest between “WOD” and the 1 Mile Run.