10/08/11 WOD

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Weighted pull-ups!

WOD
In teams of 2 you will complete for time:
60 Hand Release Push-ups
40 Wall Ball-20m/15w (10’/9′)
20 Knees to Elbow
10 Ground to Overhead- 155m/105w
20 Burpees
40 Slam Balls- 30m/20w
60 Overhead Walking Lunge Steps- 45/25

* each team member will go through every movement. Team member 2 must wait for team member 1 to finish the movement before they can start.

ATTENTION- The OAC is having an open house today. We will be holding a free crossfit workout at 8:30am. If you have anyone that has been interested in trying crossfit have them come tomorrow at 8:30am. For all the regular crossfitter’s I recommend come to either the 7:30 or 9:30 class tomorrow and avoid the 8:30. We will be doing a separate workout at that time. Thanks!

Posted on: October 7, 2011admin

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