CFC “400″ WOD (David Bowman’s 40th Birthday WOD)
Complete 400 reps of the following exercises. You can not perform more than 100 reps or less than 20 reps of any given exercise. Every exercise must be in the WOD and in this order. So choose your reps for each and go for it!

front Squats 95/65lbs. 
push ups
slamball 40/20 lbs
pull ups
sumo […]

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WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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CrossFit Charlotte sends another one off to college. Good luck Spencer!

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HQ rest day. Make up or try this one.
10 Med-ball cleans
10 Burpees
10 Rounds
Run 800m at the end.

CrossFit Charlotte’s King of deadlifts. Bill D.

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