Thursday WOD 20090122

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
Pvc/broomstick Overhead walking lunges, 25 feet
12 Burpees/Push-up & squat combo.

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Here is how to do plank and knee burpees, courtesy of www.crossfit.com.  If you cannot do a knee burpee, position yourself to do an elevated push-up or wall push-up, and follow it immediately with a full squat.  Do this combo for the required number of reps.