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CrossFit WOD:

4 rds with a 4 minute clock :

1st rd: 400 meter run w/ time remaining max kb swings 53#/35#

Rest 2 min:

2nd rd: 400 meter run w/ time remaining max air squats

Rest 2 min:

3rd rd: 400 meter run w/ time remaining max pull ups

Rest 2 min:

4th rd: 400 meter run w/ time remaining max lunges

EXTRA CREDIT:

With a partner 50 tire flips for time. Tire flips will be outside. You might want to wear gloves.