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Re: Grotts' Crossfit
10/1/2009
WOD: “Dirty Dozen”
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
(37:59; Subbed 1.5 pood KB for 2 pood (all I had), 30# Good Mornings for back extensions (no GHD), and 45# thrusters for Wall ball (no medicine ball))
OUCH!!!!
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