WOD - Saturday, 12.27.14

Let's pack the house Saturday morning. Coach Overs will be running the endurance WOD while Coach Joe will be doing his thing for Weightlifting class. Come ready to work!

 

Weightlifting - The Coach Joe Special

Endurance - 

Warm Up

400 Meter Run

10 Strict Pull Ups

10 Situps

10 Kettlebell swings

200 meter run

5 pull ups

5 kettlebell swings

 

"Helen and Helen on the Ropes"

3 Rounds

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

THEN

3 Rounds

400 Meter Run

15 Kettlebell Swings

2 Rope Climbs (sub 4 Tandem grip Pull-ups)