WODs for Friday 1/18/13

22
Jan

WODs for Friday 1/18/13

Chipper = any workout that has 4 or more exercises that you do 1 times through.  You “chip” away at the reps until you are finished as fast as you can in proper form.

KB Class WOD: Run 200m 50 Sit-ups Run 200m 50 Box Jumps Run 200m 50 Kettlebell Swings 70/55 Run 200m 50 Push-Ups Run 200m 50 SHDP 70/55

CF Class WOD: Strength: KB Thruster 3×5 75-85% of max

Met-Con: For Time: 100 meter run 10 cal row 200 meter run 20 Double-Unders or 80 regulars 400 meter run 30 mountain climbers 600 meter run 40 air squats 400 meter run 30 mountain climbers 200 meter run 20 Double-Unders or 80 regulars 100 meter run 10 cal row

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