2/1/12

Warm Up:

2 rounds;
10 Squats
10 Sit up’s
10 Push up’s

Xfit WOD:

For time:
50 Box jump (24″/20″)
50 Wall ball squat clean (20#/14#)
50 Kettlebell swings, (35#/20#)
Walking lunge, 50 steps (25 right, 25 left)
50 Ring pulls
50 Push press (45#)
50 Sit up’s (holding 10#’s)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders (200 if you’re a single skipper)

For set up we’ll have one male and one female Rx’d exercise at each station. We’ll pair up and complete the exercises together. To move to the next station the athletes must finish their respective reps, so encourage your partner.

Equipment needed;
Mats
2x’s 10lb plates
1 24″ box jump, 1 20″ box jump and a few extra risers, 4 total
All wall balls
2x’s 35# DB’s and 2x’s 20 KB’s
2x’s Olympic bars
a couple jump ropes

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