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.
I love lunges is a really sick CF sort of way!
Your really long legs are really good at them. I need to lunge, I think I’ve lost 5lbs of muscle in my quads.
I just found this page over at crossfit central, it’s their members success stories.
http://www.crossfitcentral.com/content/blogsection/19/247/