Sconzo.com

Crossfit:

Warm-up:
Ankle and knee mobility

Partner WOD: Labor with a Friend

Partner up, one partner works while the other rests.
– Deadlifts @ 315#.
– KB at 32kg
– Worked with Craig
5 Deadlifts, 1 bar both partners lifting at the same time
40 Pullups, switch every 5
5 Deadlifts, 1 bar both partners lifting at the same time
50 KB swings, switch every 10
5 Deadlifts, 1 bar both partners lifting at the same time
60 Situps, switch every 10
5 Deadlifts, 1 bar both partners lifting at the same time
80 Burpees, switch every 10
5 Deadlifts, 1 bar both partners lifting at the same time
90 Box Jumps, switch every 10
5 Deadlifts, 1 bar both partners lifting at the same time
100 wall ball, line up together on the wall and angle the shot so it hits the target and your partner receives it.

Hot Diggity Dog 10k:

After the CrossFit workout, I made my way to Mercer County Park for the Hot Diggity Dog 10k. It was a great race. You can read more about my race here: http://www.sconzo.com/2013/09/02/hot-diggity-dog-10k-labor-day-2013/

This entry was posted on Monday, September 2nd, 2013 at 11:21 am and is filed under Physical fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.