10/12/09 WOD

Felix Olschewski, Muenster Nienberge Germeny

30 minute bike: 10.88 miles
20 minute HIIT Run (Run 2 minutes,walk 1 minute): 1.92 miles


Modified "Fran"
21-15-9
Back squats to overhead press 95#
Pull-ups (Jumping)
Total time: 9:44

21-15-9
Sit ups
Back Extensions

INSANE VIDEO!

1:53 "FRAN"

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv