WOD, January 16, 2013

Workout of the Day

“Half-Life”

For time:

1k row

100 situps

60 walking lunges

30 burpees

6 rope climbs

50 situps

30 walking lunges

15 burpees

3 rope climbs

500m row

Post time to beyond the whiteboard.

.

Metcon Workout

7 rounds for time of:

50 jump ropes

5-4-3-2-1 rep of –

kb swings, 53/35lbs

down ups

1 minute rest

Post time to beyond the whiteboard.

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