WOD 11-08-2013

2 Rounds
Run 800 M
Run 400 M backwards
Compare to: 07-10-2010

Skill: 20 L Pull Ups
25 Ring Dips

Friday is the final day to sign up for long sleeve CFR gear.



  1. “I’m ok. I just rolled with it like a ninja.” – Scott D., on falling during Griff.

  2. Also a hero WOD; more about USAF SSgt Travis L. Griffin here: http://www.crossfit.com/mt-archive2/003719.html. He was 28.