WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
Post time to comments.

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Third Annual CrossFit Certification Trainer Summit, Charlotte, North Carolina.
CrossFit Level 1 Seminar: CrossFit Charlotte.
CrossFit Coaches Prep Course: Ultimate CrossFit.

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WOD Demo at CrossFit Charlotte - video [wmv] [mov]

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"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."
- Andrew Carnegie