KB Swings -- Apparently its been a while

Strength: 
Front Squat 6x5
WOD: 
4 rounds for time:
20 KB Swings
20 Ring Dips 
20 wallballs

How did everyone like the run today. Was pretty happy with the turnout. I know most of you hate running but the ability to throw down a strong 5k run is something that all CrossFitters should be have or be working towards. As you all know should have figured out by now I slant our program to be a little more run heavy than some CrossFit gyms because its a skill I think is important in broad based fitness. That will continue to be the case throughout the summer so as the Knight Rider likes to say....."Long live the CrossFit Running Club".

Lions 5K Leaderboard
Ladies:
1. BB Guns 25:20 (Gym Record)
2. Andy 28:24
3. Michelle 26:30 ( morning class)
4. Roe Roe 31:39
5. Jenny 32:55
Men:
1. Scott 20:05 (Gym Record)
2. Solo 20:19
3. Darren 24:09
4. Geoff 25:14
5. Risto 24:28 (morning class)
* The morning classes had to run the grind style steps because some skunks were on the concrete ones. That is why their times are lower.