WOD - Saturday, 10.24.2015

Note: Weightlifting is canceled this weekend.  Coach Joe is off at a meet and sends his regrets!  Join us for a double whammy of fitness with @supercleary

FITNESS (9AM, 10AM)
WARMUP
200m Run
200m Row

One length of gym:
High Knees
Butt Kicks
Samson Lunge
Bear Crawl
Crab Walk
Broad Jump/High Jump

WOD 1: Death by Weighted Burpees
RX weight 2 x 53/35# KBs
Increase by 3 each minute:
Minute 1: 3 Burpees
Minute 2: 6
Minute 3: 9
Minute 4: 12 etc.

Once you fail, continue with out weight until failure.

WOD 2:

20 Box Jump Step Downs
Row 500m
15 Box Jump Step Downs
Run 400m
10 Box Jump Step Downs
Row 250m
5 Box Jump Step Downs
Run 200m