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CrossFit Scranton WOD 3/22/11

Skill/Strength:
As many rounds as possible in 10 minutes of
20 Double Unders or 60 Singles unbroken
WOD:

Six rounds for time of:

:30 seconds of wallballs m:20lb-10′ f:14lb-9′
Transition to station 2 by lunging
:30 seconds of kettlebell swings f:35lb m:53lb
Transition to station 3 by bear crawl
:30 seconds of box jumps 20″
Transition to station 4 by lunging
:30 seconds of hollow rocks
Transition to station 1 by bear crawl

With fours stations 20 meters apart ,you have :30 seconds to get to your next station via the transition method (bear crawls or lunging), and remaining time is rest. Your score is one total running count of reps.

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  1. March 21st, 2011 at 19:09 | #1

    how do you guys count one rep of hollow rocks?

  2. Joe T
    March 21st, 2011 at 20:28 | #2

    @TJ
    1, 2, 3, 4…

    http://www.youtube.com/watch?v=WxMtbEQFpnw&feature=related

    talked to your old boss in Russia, I guess flipping the license plate upside down is your thing.

  3. March 21st, 2011 at 21:56 | #3

    TJ, every time you rock backwards then foreward that is one rep….good luck!!

  4. Gina Kuloszewski
    March 22nd, 2011 at 06:30 | #4

    Woke up with cramp in my neck so see you tomorrow.

  5. March 22nd, 2011 at 08:35 | #5

    I have a couple more up my sleeve. Thanks for the help comrade!

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