Wednesday's WOD

Here is Wednesday's offerring brought to you by Eugene R. Allen from Crossfit Pierce County. SWAT guy, and all around good dude.

"I GET AROUND"

21 Deadlift 225# (scale weight as needed, not reps)
21 Hand stand pushups (against wall)
400m run
21 KB swings (red bell)
12 Pullups
400m run
30 Box jumps
30 Wall ball
21 Thrusters 95# (scale weight no lower than 75#, would prefer you all do 95#)
21 Pullups
50 Double unders or 100 single unders (jump ropes)
50 Sit ups

For time.

I will demo all exercises for you guys tomorrow, as usual. I road tested this one Tuesday afternoon, and did it as Rx'd (225#, and 95# respectively) and came in at 24:37. Its a great all around WOD (hence the name) that hits just about every athletic spectrum out there. (strength, speed, endurance, flexibility, etc) Its a great WOD, but depending on how many run through it tomorrow, some staggered starts, or just outright waiting will have to occur until we get the new equipment in. Recommend doing it either at DES gym or at the BN gym, and using some of our equipment for it. Let me know either way.