WOD October 8, 2012

Workout of The Day

Backsquat 2-2-2-2-2-2-2

Then,

“Butt Stinger”

15 Min AMRAP of:

5 Backsquats 155/108 (cleaned from the ground)

10 Ringdips

15 Knees 2 elbows

Post rounds to beyond the whiteboard.

Metcon

20 Min AMRAP of:

4 Burpees

8 Walking lunges with slamball 30lbs/20lbs

12 Ball slams 30lbs/20lbs

100ft sprint with slamball.

Post rounds to beyond the whiteboard.

Here is a video of some AWESOME CrossFit women! (you can skip the advertisement)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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