W.O.D. Monday 1-7-2013
One week until the paleo challenge. Start cleaning out the fridge and cupboards. Let’s work to eliminate high fructose corn syrup from our daily lives.
As for the WOD, I wanted to program a chipper that could prepare you for the Open WODs and came across Murphys workout for last Friday. I like it. So, we are going to do it.
100 double unders
50 KB swings (55/35)
40 Knees to Elbows
30 wallballs (20/14)
20 box jump (on and over) 24/20
10 back squats (225/155)
5 muscle ups
If you cannot perform a muscle up then you will need to complete 10 chest to bar pullups and 15 dips.
SWOD – Rack Jerk 5 x 3