“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
-Dan Gable

Mixing it up. That is one of the secrets to CrossFit. Constantly varied functional movements performed at high intensity. Today’s WOD is inspired by three different CrossFit benchmark workouts to create one challenging plop of metabolic goodness.

Workout of the Day:

“The Girls”
650M Run
20 Wall Ball (20lbs.-m/12lbs.-f) (Kelly)
30 Tire Jumps (24″-m/20″-f)
400m Run
20 Kettlebell Swings (53lbs.-m/35lbs.-f) (Helen)
30 Pull-Ups
200M Run
20 Sit-Ups (Annie)
30 Double-Under Jump Rope
Circle Run