Friday 4/23/10 WOD
*** This WOD is only for people who are NOT competing in the In House Hopper on Saturday. We will do a make-up of this WOD next week for competitors. See below for what you can do if you’re competing.
—> make sure you all check back to the previous CF post that I just put up for Hopper Info …
Warm up:
1 minute Jump rope
Deadlift review
15 Dumbbell push press
3 x 20 seconds hollow rocker
WOD: “Lumberjack 20″
20 Deadlifts (275/195lbs)
Run 400m
20 KB swings (75/55#)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m
Post time to comments.
**If you are competing on Saturday, you shouldn’t do much more than the Warm up and maybe a 1 mile run. Or take the day off completely.
If you’re dead-set on working out, do 2 rounds of the following (NOT for time):
15 overhead squats with PVC
10 pushups
10 pullups
15 situps
10 walking lunges