Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
10 Wall Ball Shots

*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.
From crossfitfootball.com

Ladies this is a must read

“I’m not trying to be that diesel”

– By Elizabeth Akiwale

There’s this insidious thing that won’t seem to go away, and it is the incessant chatter about athletic women’s bodies- is it ok for women to have muscles? Is strong really better than skinny? I don’t know if men are the main perpetrators or if it’s mostly us doing this to each other (let’s blame the men, that’s more fun). Either way, it’s apparent that certain forces are less than enthusiastic about the fairer sex being yoked. Don’t be scared, everything is going to be ok, even if us gals get barbells in our hands. I usually chalk the negativity up to mostly internet trolls- a subsect of the population I find it best to ignore. Frankly, I just don’t like giving life to the subject by discussing it further. I don’t feel the need to defend my choices for my body, or encourage others to choose the same path I have. Some see fit to inundate the inter-webs with articles and memes trying to dispel the myth that weight training makes women bulky, that strong is in fact superior to other ways of being, and working to assuage women’s fears that if they pick up a barbell their feminine curves will combust into a manly, hard body. Fears. Fears? Somehow, with everything going on in the world, development of strength, muscle and physical competency has become something that has risen to the status of being fear-worthy. I mean, what are these crazy girls going to do next… (read more here)

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