CF & KB WOD for Friday 12/31/10

CF WOD:  “Run in the New Year”

Partner Workout!!

WOD: “Run in the New Year” – partner workout!!!

The rep # is 31 (20+11) for the year 2011!!  Get it???

Teams of two:

Run 800 meters together

Alternate with partner:

31 Kettlebell Swings (55/35)

31 Wall Balls (20/14)

31 Abmat Sit-ups

31 Dumbbell Push Press (35/20)

31 Overhead Walking Lunges with plate (45/25)

Each team member completes each exercise before moving on.

Run 800 meters together

KB WOD:

“Run in the New Year” – adjusted for KB’s Rep scheme alternates between 20 & 11 for 2011 except for the lunges which is a total of the two (31 reps)

Run 200 meters together

20 KB Swings

11 Wall Balls

20 Abmat Sit-ups

11 Kettlebell Push Press

31 Tactical Lunges

Run 200 meters together

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