Cary CrossFit WOD 9.30.11
Parallete Pushups: 3 x 8 (add weight as necessary)
Box Jumps: 3 x 12
Hollow Rock: 3 x 16
5 rounds of 8 reps of each exercise on 80 sec interval…KB Deadlift; KB Swing; KB Goblet Squat
Strongman Fun (15’ of unstructured play with Strongman toys)
4’ Walking Lunge Challenge….300m Run as a “Buy In” then do as many walking lunges as you can in the balance of the time; score = lunge steps taken
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Mobility WOD….an excellent resource for enhancing your mobility and curing the aches that bother you
