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 Pullups

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.