WOD 20-12-2013
December 20th, 2013
WOD – Friday, 8/11/2013 - CrossFit Brisbane
WOD
[A] 5 rounds for time of:
15 Front Rack Lunges 42kg (30kg)
15 Bar over double jump burpees
COMPETITION TRAINING (Optional)
[B] 10 x Back lever & Front lever- 3 sec each
Lever Tutorials:-
http://www.youtube.com/watch?v=q5Owd5_CUtY
http://www.youtube.com/watch?v=7tEIdZrsoOI
http://www.youtube.com/watch?v=OvHs6kif_Qk
TRAVEL WOD:
5 rounds for time of:
15 Dumbell lunges 20/15kg
15 burpees
Post results to comments. Log results online (Beyond the Whiteboard)
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