WODs for Friday 11/30/12

A great metconChipper today after a long week of strength!! A Chipper is 4 or more exercises you do 1 time through…you slowly chip away at the reps.  Check out more of our “lingo” in our Exercise Manual, page 3, on our website.

CF Class WOD:

Met-Con: For time: 30 GHD Sit-ups 225/155 pound Deadlift, 30 reps 30 Double-unders 95/65 pound Overhead Squat, 30 reps 30 Pull-ups

KB Class WOD:

15 Minute AMRAP

50 Jumpropes

3 HSPU 5 KTE 7 KB SDHP 70/55

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