WOD 7/4/09

Happy Fourth of July!

If you are up for it, go ahead and workout. Do something a little easier than the past few WOD’s or work on some specific skills and drills or some light Oly lifting. Or better yet, hang out with the fam, drink a cold one and eat some grilled meat while watching the fireworks! Enjoy!

For those in the CFC house, Coach Allison will be dishing out some  CrossFit  love for the morning group.

“Renegade Manmakers”

10-9-8-7-6-5-4-3-2-1

Manmakers

Knees to Elbows

Manmakers are basically a burpee with DB’s in hand. Drop down, push up, row left, row right, stand up, clean and press the weight for one rep. Go again… More fun than shooting bottle rockets at cop cars!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s