Mobility: Dowel Extension/External Rotation

Skill: Lunge, overhead lunge, Box Jump, Wall Balls, HSPU



Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Cool Down: Med Ball Glute Roll

Mike from CrossFit Oakland guards the Fran-Off Board at yesterdays Fran-Off.  Dan & Johnny M pulled each other out of the hat for a great pairing.  Paul & Tammy from CFO made for a Thruster-centric coed team.  Donny Brasko and another dude also competed.  Good time.  I’ll post pics to Flickr when I have a moment.



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