Tuesday 4/19/16 - Chip x 40

MAIN WOD

W: Jog 400m

2 Sets @ Easy Pace:

High Knees ↓

10 Air Squats

Buttkickers ↑

10 Hollow Rocks

Carioca/Grapevine ↓↑

10 Kettlebell Swings

Jog ↓↑

10 Pushups

M-1: For Time:

400m Run

40 Overhead Squats 135#/95#

40 Butterfly Sit-Ups

400m Run

40 Deadlifts 225#/155#

40 Ring Dips

400m Run

40 Front Squats 135#/95#

40 Butterfly Sit-Ups

400m Run

(Change & load your own barbell.)

--TIMECAP: 40:00--

Scale Weights to 55-65%

FITNESS CLASS

F-1: Deadlift

3-3-3-3-3

F-2: 2 Rounds

50 Calorie Row

30 Burpees

Cash Out: 2xME Push Up Plank

*Rest 3:00 Between Sets