Friday, December 9, 2011

Friday 111209

Competition and Fitness A
Description: 3 rounds of: NOT FOR TIME
5 Pull-up (COMPETITION chest-to-bar)
25 Double Unders
10 Dumbbell Thrusters
This is not a timed workout.

Everybodys WOD
Description: As many reps as possible in 12 minutes:
20 Air Squats w/bumper plate (Men: 45lbs Women: 25lbs)
~ 20m Overhead Walking Lunges (Plate cannot rest on head)
20 Plyo Pushups (switch from one hand to the other on the plate for each rep. You will go from side to side on plate with chest touching ground. Each time chest touches ground that is 1 rep)
~ 20m Sprint back to the start with plate
Post total rounds.

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