Today Potomac Crossfit had a park workout at Greenbriar Park/Yorktown High School Park in Arlington. We had another great turn out of about 15 to 20 people.

The WOD:

Run 400 (only once)

3 or 5 rounds of

20 reverse OH dumbbell lunges

30 squats

20 Renegade Rows(advanced with pushup, intermediate just row)

Then for my personal WOD once I got home.

Warm up20 slam-balls at 15#

Mow back yard

WOD

3 points of pain 3 rounds

20 24k KB swings

20 jumping slam-balls

20 16k KB cleans each arm

Rest 10 mins

Mow front yard

3 rounds 5 double 16k KB cleans

5 side-bent presses

5 double 16k KB front squats

Potomac Crossfit T's are in! Drop me a line if you want to buy one. They're twenty dollars each. Or go to http://www.potomaccrossfit.com/ and ask Brian about them.