Friday May 30,2013 WOD:

For time complete 1-8 and then 7-1

1.run 400

2.30 knees to elbow 3.30 box jumps 24/20 4.30 kettlebell swing 53/35 5.30 double unders (3:1 singles) 6.30 4xflutter kix 7.carry 90/50 lbs 200 m 8.30 ground to overhead with 45/25 lb plate

  Can I do this at a high intensity? If your answer is NO WAY! then think maybe you should cut the reps down to 20 or 15.. think about how fast you should be doing each station. I'm thinking a 20 minute goal would be very good.

enjoy.