Warm up:

3 cumulative minutes of hollow rock work

http://media.crossfit.com/cf-video/CrossFitJournal_AF_CarlSem_HollowBodyPart1_PRE.mov

Work out:

100 Burpees.  Every minute do five ball slams (http://www.youtube.com/watch?v=pc7cOUOGj6w), until burpees are done.

 

 

Posted by on August 20, 2011 in Monthly Workouts.

2 Comments

2 responses »

  1. 1592fitness says:
    August 20, 2011 at 4:24 pm

    Paul Mc: 25# ball 60 ball slams, 11:50
    Austin M: 12# ball 60 ball slams, 11:25

  2. 1592fitness says:
    August 26, 2011 at 6:28 pm

    Ford-13.36

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