Cary CrossFit WOD 11.30.11
KB Swings 6x12 on the minute
Working up in weight each set:
Overhead Squats 2x5, Split Squats 2x5 (each leg), Front Squats 2x5, Back Squats 2x5
Clap Pushups 4x10, Extended Rock 4x10
For Time: 30 medball V-Ups, 40 pushups, 50 squats to medball, 40 Decline Pushups(Feet on Tire), 30 Medball Toe Touch Crunch (medball must touch ground then toe for each rep)
