WOD 3/9/10

100m  Sprint

24 Burpees
24 Swings (55/35)
24 Lunges w/ KB (total for both legs)

400m

16 Burpees
16 Swings
16 Lunges w/ KB

400m

8 Burpees
8 Swings
8 Lunges w/ KB

100m

You will do the sprint and then come back in and do the above listed movements, However, on the Lunges you will take your Kettlebell or Dumbbell with you and hold it at the chest while you lunge. The lunges are total, NOT per leg. It should be fun.

I am guessing everyone liked the gnarly new Pull Up structure in the CFC House!! Once again, give Paul "The Calves" Baker a big "Thank You" when you see him. He did that all on his own, on his own time, without us ever knowing he was working on it until last week when he said he needed to get in to put up a new structure!! You don't find that type of generosity and friendship much these days!

Comments

->Kaysie from Cameron Park

Tuesday March 9th, 2010 - 7:17 pm

"Due to life happening around me I didn't make it to the box yesterday or today. However I just did this in my garage with a 25lb dumbbell. I jumped rope instead of running and replaced the runs with 100 and 400 jumps. Boy was that fun! I must say, there is something about the energy of the box. Doing WODs in my garage by myself totally sucks! I miss all of your pretty faces! "

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