WOD- April 1st, 2014

CrossFit Funky- Brookfield, WI

w/u

Step ups 24in box

L leg 30 sec (amrap)

R leg 30 sec (amrap)

3 continuous rounds each leg

 

Superman hold 30 sec

Plank 30 sec

Superman 45 sec

Plank 45 sec

Superman 60 sec

Plank 60 sec

 

Burpees 90 seconds (post score on white board)

 

WOD

“Whitten”

If not Rx, scale # rounds to 3, if after 3, they can do one more, encourage them to do one more. If Rx, AWESOME.

 

For time.

Five rounds of:

22 Kettlebell swings, 2 pood/1 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20/12 pound ball

 

c/d

Stretch

 

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