061117 – Friday

++ Next Workout Is Mon, Nov 20 0600H @ Larkey Park ++

dmax.bmp

Various Medicine Ball Exercises

Todays wod:

20lb Med Ball

– 75′ Lunge Walk (Ball behind head)

With Partner

– 6′ Partner Toss

– Back to Back Rotation Toss

– Back to Back Overhead Pass to Knees

Go to www.medicineballs.com for the signature Dynamax medicine ball. Heavy is not always better. Or, for the budget version, visit the CrossFit Message Boards (www.crossfit.com/cf-info/messages.shtml) for instructions on how to make your own from rubber basketballs.

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  • Craig

    Supplemented with “Diane” in the afternoon.

    21-15-9 reps for time of:

    Deadlift 225lbs
    Handstand pushups

    4:50 (hspu’s broken and 4″ from floor)