You may be wondering where our pictures went! Somewhere between Fitness Elevated and WCF lies our camera charger. Unfortunately I don’t know exactly where it is and 2 weeks of searching have been fruitless. We ordered another one and it should be in shortly. Sorry, we love posting our daily galleries.
30/Dec/2011 Friday WOD “New Years Eve WOD # 3”
100 Burpee Box Jumps (20″ Box)
100 Med-ball Situps (10#)
100 Goblet Squats (53/35)
Do with a partner or cut the reps in half if doing individually. If you’re doing situps with a partner each time the ball crosses the middle counts as 1 rep.
The range of motion standard for pullups is that the chin must break the vertical plane of the bar which typically rules out butterfly pullups.
Endurance: 4x800m repeats. Rest 1:1
Burly: Rest up, 1RM on Monday!
GamesLab: Rest if competing tomorrow, otherwise 2, 4, or 6 HSPU’s per minute for 10 minutes followed by 10, 20, 30, 40, 50, 40, 30, 20, 10 unbroken double-unders.