1/11/13

Warm Up:

Warmy

Xfit WOD:
**meet in the big gym**

For time:
50 Box jump (24″/20″)
50 Push press, 45#, Olympic Bar
50 Kettlebell swings, (35#/25#)
Walking Lunge, 50 steps (25 each leg)
50 Slam balls (20#)
50 Squats (75#/55#)
50 Ab mat sit up’s
50 Burpees
50 Wall ball shots, (20#/14#)
50 Double unders – 5:1 for you single jumpers — learn your doubles!

Here’s how this is going to work. Each station will have 4 pieces of Rx’d equipment, 2 male and 2 female. The first group will start at box jumps consisting of 2 guys and 2 girls. The second group will start once the athlete you plan to follow finishes their box jump reps. This will insure when group 2 moves to the next station the athlete they are following should already be at the next station. You can’t randomly start at any station, we’ve tried it and it doesn’t work. For those that want to scale, please scale reps and not weight. If your 50 reps start slowing down the athlete who’s following please adjust to keep the line moving. This “can” be a long WOD so please arrive early so we can complete within the allotted time.

GOOD LUCK!

Equipment needed (in order for each station):
72 risers, 4 tops
4 Olympic bars
2 35# DB’s and 2 25# DB’s
Walking lunges (bring your legs)
4 20# slam balls
2 Olympic bars with 15# plates and 2 smaller Olympic bars with 10# plates, 4 clips
4 mats (grab both ab mats)
puke bucket close to burpee station
2 20# wall balls and 2 14# wall balls
Rope basket and a trash can for Charles (if he shows up)

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