1/2 mile warm up
stretching
today i did the Cross Fit Work Out of the Day(CFWoD)
150 wall ball tosses for time with a 20lb ball
toss the ball by squatting and using arms up to a height of 1oish feet (Wall Ball... [wmv])
i used a 5kg (12ish lbs) and my time was 7:23
1/4 mile cool down
stretching
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