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WOD – January 5, 2013

The Diaper/Baby Wipe WOD is today at 1pm!  Bring a pack of diapers or baby wipes and join us for a fun baby wod!  Feel free to come dressed as a baby or pregnant woman!  We are doing this WOD for Lori and Laurie, our 2 pregnant  crossfitters.  If you can’t make it at 1pm, feel free to drop off some diapers at any of our normal make up times!   

There will be the normal make up wods at 10am and 12pm and 4pm today!

Work Out of the DayMake up a workout you missed this weekor“Baby WOD”

In teams of 2 for time:
200m run w 20/14lb medball
60 double unders w balloon
20 pushups w 30/20lb slamball
50 kb swings w balloon
30 box jumps w 20/14lbs medball, 24/20″
10 pullups w 40/20lb slamball
40 down ups w balloon
1k row w 40/20lb slamball
40 down ups w balloon
10 pullups w 40/20lb slamball
30 box jumps w 20/14lbs medball, 24/20″
50 kb swings w balloon
20 pushups w 40/20lb slamball
60 double unders w balloon
200m run w 20/14lb medball
While one partner works through the reps the other partner must hold a medicine ball at stomach level.  Partners may switch as needed.  Runs must be completed together.  Box jumps are done with ball on stomach.  Pushups are completed with ball on lower back.  Pullups and row are completed with ball between legs.  Balloon is placed under shirt for kb swings, double unders, toes to bar, and down ups.  Every time the team drops the medball or pops a balloon, it racks up 10 wallballs at the end of the wod.
Post times to beyond the whiteboard.
sincitycrossfit's baby wod album on Photobucket

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