04 July 09
Saturday
Warm-up
30 Double unders
400 meter run

WOD
5 rounds
200 meter run
15 GHD Sit-ups
15 Back extensions

Finish with 10 minutes of stretching.

OR

Throw a dart at a map of Southern Pines, go to that location and use whatever you can find in a 500 meter radius to create a WOD. Limit yourself to one calisthenic, and find something to pick-up. Post your WOD in the comments.