09/06/2012 WOD

09/06/2012 WOD...

"10-15 CHIPPER"

1 ROUND FOR TIME:

1 LAP 45# OVERHEAD CARRY WALK (200 YARDS) DO NOT REST WEIGHT ON HEAD, KEEP FULL EXTENSIONS OF YOUR ARMS..

10 PULL UPS & 10 DIPS

25 GROUND TO OVERHEAD 95# START THE WEIGHT ON THE GROUND AND THEN WHICHEVER WAY YOU WANT TO USE GET THAT WEIGHT ABOVE YOUR HEAD..

10 PULL  UPS & 10 DIPS

25 JUMP TUCKS SQUAT DOWN THEN EXPLODE UP AND JUMP TUCKING YOUR KNEES INTO YOUR CHEST...

10 PULL UPS & 10 DIPS

4 100' BEAR CRAWLS CRAWL ON ALL FOURS, KEEP OFF YOUR KNEES AND KEEP YOUR BUTT LOW...

10 PULL UPS & 10 DIPS

25 BURPEES

10 PULL UPS & 10 DIPS

RUN 2 LAPS 400 YARDS

IN THIS CHIPPER STYLE WORKOUT YOU MAY START ON ANY EXERCISE YOU WANT TO, BUT YOU MUST COMPLETE ALL THE REPS FOR THAT EXERCISE BEFORE MOVING ON.

REMEMBER TO SCALE THE WEIGHT OR THE REPS TO WHAT YOUR FITNESS LEVEL CAN HANDLE. WE WILL SLOWLY WORK OURSELVES UP TO BEING ABLE TO DO THESE WORKOUTS RXD. THE MOST IMPORTANT THINGS IS THAT YOU STAY MOVING AND DO SOMETHING.

TRAIN TO LIVE!!!

P.S. GET READY FOR OUR 9/11 TRIBUTE WOD 343 REPS...NEVER FORGET 343!!