9/22/15 The “Pet Rock” WOD (Teams of 2)

Great night at the POUR celebrating Kim's birthday!!

Great night at the POUR celebrating Kim’s birthday!!

The NSCA Admits They published False Claims About The Injury Rates in CrossFit (see article below)

http://therussells.crossfit.com/2015/09/21/nsca-admits-publishing-false-claims-about-crossfit-injuries/

WOD:

“Pet Rock”

In teams of 2, complete the following:

Each team has a “Pet Rock” – med ball (20/14) that has to be carried off the ground the entire WOD. One person works at a time, other person holds pet rock.

-400 M Run

Then…

5 Rounds:

-20 Dumb Bell Front Rack Goblet Lunges (35/20)

-20 Box Jumps (24/20)

-20 Chest To Bar Pull Ups

Then…

-400 M Run

****5 Burpee Penalty if Pet Rock touches the ground.

***If all the RX med balls are gone use a slam ball, KB, or plate

petrock5-jpg Pet-Rock-Gold

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