Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


  1. Amber · June 19, 2009
  2. Andrew · June 19, 2009

    Oh yeah. Last time it was rainy and the bars were quite a mess.

  3. Law · June 19, 2009

    Anyone hitting the 2pm today?

  4. Andrew · June 19, 2009

    This is Lisa posting from Andrew’s computer as I just spilled coffee on mine….

    NO YOGA on SUNDAY at CFVB!!! We are having a special event at my studio on Sunday from 11am-1pm to raise money for Mr. Law’s charity, Destination ImagiNation and to celebrate the Summer Solstice. All of you are invited! It will be a fun sweaty time! Check it out:

  5. Chaarrrliiiee · June 19, 2009

    I thought I was hitting the 2pm, but now I’m not making anything for today. Bummed. Stinkin kids and their doctor appts! ๐Ÿ˜‰ Sorry Adam.

    Some positive vibes for you Lisa: I spilled coffee on my Mac and she’s still working great. A couple of keys were sticky for a little while and she smelled of French Vanilla (kinda miss that) but she is truckin along. Meanwhile, my wife’s mac has been meticulously cared for and she’s had a couple major problems! Go figure.

    Won’t be in till next week. Happy Father’s Day to all the CFVB Dads!

  6. Amber · June 19, 2009

    Crap! I am going to be working late, I really wanted to do this one!! Can’t make it tomorrow morning, I have a family obligation. ๐Ÿ™ See you guys monday.

  7. Dr. Fern · June 19, 2009

    uhh, quit drinking coffee!!!!! i know that is in no way realistic for some of you, but just a thought, hahah!

  8. RobW · June 19, 2009


  9. AND · June 19, 2009

    I with you Fern! Quit the coffee, people!!! ๐Ÿ˜‰

  10. Andrew · June 19, 2009

    Well… it *is* better for you than heroin.

  11. Law · June 19, 2009

    I didn’t quit coffee. I just quit the milk and sugar that was going into it. Once you go black you never go back! OH!

    No 2pm’ers?

  12. Rita · June 19, 2009

    We can’t live without some sort of caffeine, Diet or Coke Zero Rules!!!!

    sorry Adam, I’m banned from the gym for today ๐Ÿ˜‰ rest day that is!

  13. Amber · June 19, 2009

    You guys have fun running in this heat.

  14. Law · June 19, 2009


  15. nicholas · June 19, 2009

    Yeah, black coffee is the best, until it destroys your stomach and you have to start taking it with cream if you don’t want to digest your own esophagus.

  16. YogiWeezy/Lisa · June 19, 2009

    Dear Dr. Fern… I will NOT be giving up coffee. I prefer my drugs, stimulants and otherwise as natural as possible. hahahaha No Diet Crap or Monster Sh*$ for me. Love, Weezy

    and my mac is back with sticky keys, but alive and well!

  17. nicholas · June 19, 2009

    4/5/4/4/4 = 21, 500m row. 2 better than last time, and I only rowed 400m then.

  18. JoeW · June 19, 2009

    don’t remember all the numbers, total=61. pr’d by 21, nice. thanks thomi for recommeding the alternate grip, it helped big time!

  19. Patches · June 19, 2009


  20. Jonathan · June 19, 2009


  21. J2 · June 19, 2009


  22. $al · June 19, 2009

    25/14/10/10/10/10 = 79

    This WOD rocked, the first real running WOD that I just kept pushing myself and didn’t feel the need to wuss out. It’s a huge accomplishment for me, especially after just running in yesterday’s WOD. I H8 running, but not as much as I used to.

  23. Andrew · June 19, 2009


    PR by 14 with the same number of rounds.

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