6/15/12

Warm

Warmy

Xfit WOD:

WOD for my 40th birthday. Scott made it up, so be ready!!!

Pull ups (kipping, or jumping if you can’t kip), 75#/55# front squat, HR push ups, box jumps (20″), 65#/45# push press, sit ups ABmat, 35#/25# overhead walking lunge (20 right leg, 20 left leg), medicine ball cleans (20#/14#), 75# dead lifts, run 4 times around Gym (400), and all with 40 reps and 40 DUs (160 single skips) after each. Pull ups should create spacing 30 minute WOD or less and max of 40 minutes.

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