Cary CrossFIt WOD 8.15.12
Dead Lift: 7 x 2 on the minute (strength or speed emphasis)
“Helen”...3 rounds for time…
400m Run
21 KB Swings (24 kg for men, 16 kg for women)
12 Pullups
OH Walking Lunges: 4 x 20m; at the completion of each walking lunge set, do 10-15 clapping pushups
