Cary CrossFit WOD 9.1.11
Growler Push: 6 x 25m (go heavy!)
Decline Pushups: 3 x 12
Static Bar Hang: 3 x Failure (if less than 20 sec jump back up and hold again!)
For rounds, on a 1’ Interval until you can’t ‘keep up’
5 Burpees
10 KB Swings (16kg for women; 24kg for men)
Run 80m (must touch both walls!)
