4SEP09

Did the CF Knoxville and main site WOD:

30 DB Swings- 50#
5 Box Jumps
25 DB Swings
10 Box Jumps
20 DB Swings
15 Box Jumps
15 DB Swings
20 Box Jumps
10 DB Swings
25 Box Jumps
5 DB Swings
30 Box Jumps

Then did 4 rounds of
7 pull ups
10 dips

Then ran ~5K