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Thursday, February 9, 2012

Friday 2/10/12 Chipper

There were 2 new records set for 1 step box jump. Rachel at 42.5'' and Matt with 50''. Matt tried for 52'' but...just watch the video (Yes, I got his approval  before posting the video)

Beginner's WOD: 
400m run or row
25 eye level kettle-bell swings (16/24kg)
25 lateral jumps over a barbell (over and back = 1 rep)
25 knee tucks on pull-up bar
25 split squat jumps (25 each leg)
25 russian twists (over and back =1 rep  20/14 lbs)
25 burpees
400m run or row

Advanced WOD:
400m run or row
50 kb swings overhead (16/24kg)
50 lateral jumps over a barbell
50 toes to bar
50 split squat jumps
50 russian twists
50 burpees
400m run or row

This is long WOD, scale the numbers as needed. 



posted by Timberwolf CrossFit @ 9:04 PM   0 Comments

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