Tuesday, December 17, 2013

Fitness WOD 131217

Warm-Up:
Run 400m
Bear crawl - 2 lengths
Crab walk – 2 lengths
10 thrusters with 20#
10 squats
10 thrusters with 30#
10 squats

WOD:
For time:
   10-9-8-7-6-5-4-3-2-1
   Chest-to-bar Pullups
   Dumbbell Burpees
   Dumbbell Bear Crawl 35′ between each set
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3 comments:

  1. vaolaoDecember 17, 2013 at 1:50 PM

    Sack time - 21:30

    weight used for crawl and burpees - 15 lbs

    ReplyDelete
  2. UnknownDecember 17, 2013 at 4:47 PM

    Matt Time - 22:00
    Weight Used for Crawl and Burpees - 10 lbs

    ReplyDelete
  3. AnonymousDecember 18, 2013 at 2:39 PM

    Lane Time- 18.10
    Weight used for Crawl and Burbees- 20 lbs

    ReplyDelete

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