December 18, 2013

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Happy Birthday Christina W!

Welcome to Day 3 of Coach Luke’s Programming Week….

CrossFit
WOD: For Reps
A 2 minute round, 4 minute round, 6 minute round and 8 minute round all for reps of:
Row 650m
25 Wall Balls (20/14)
20 Box Jump Overs
15 Handstand Push Ups
10 Muscle Ups
*2 minutes rest between rounds

CrossFit 101
WOD: For Time
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
— then —
Rest 2 mins
— then —
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps

Competitor
WOD: Same as CrossFit