Rachael's Crossfit W.O.D. Log 10/23/09

Negative Chin-Up work (2 to 3 mins.)
800m Run
15 Hang Power Snatches OR Thrusters (45#)
500m Row
15 Hang Power Snatches OR Thrusters (45#)
400m Run
15 Hang Power Snatches
250m Row
15 Hang Power Snatches

additional (for complete 1 hr. W.O.D.)
Rope Unders (100x3)
20 Step Up box (w/ 14# ball)
10 push ups (x2) (girlie)
Repeat till 1 hr. W.O.D. is up