168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

September 16, 2009

Wednesday

WOD

Four rounds for time of:
100 ft Walking lunge, carrying 25 pound plates
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Big Dawgs:
as Rx’d

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight

Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups

Hand Rips
Causes, Treatments, and Prevention

There are basically two qualities that make your
hands susceptible to ripping. Your chances increase
a lot if you’ve got either a) soft hands with little or
no callus build-up or b) too much callus buildup
that makes bumps or ridges on the surface of your
hands. You need the happy medium—deep but
smooth and supple calluses that protect the hands
but remain intact when working. Read the entire article here.

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  1. sarah lee Reply

    I love lunges is a really sick CF sort of way!

  2. Littles Reply

    Your really long legs are really good at them. I need to lunge, I think I’ve lost 5lbs of muscle in my quads.

  3. Littles Reply

    I just found this page over at crossfit central, it’s their members success stories.
    http://www.crossfitcentral.com/content/blogsection/19/247/

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