Monday WOD 20100419

ANNOUNCEMENT: Crossfit O-Zone has a new home at You should be directed there automatically, but let me know if there are any issues.

REMINDER: Excuse our dust while CrossFit O-Zone makes the transition to a physical affiliate. Changes are coming. In particular to the scaled WODs. The archives will be left up for everyone’s use, but Wednesday, April 21, 2010 will mark end of CFOZ scaled WODs being posted. Thank you for visiting.


3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
3 rounds for time of:
20 Walking lunges
15 Squats
10 Supermans
Post time to comments.

supermans: lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back

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