W.O.D. Wednesday 1-30-2013

W.O.D. Wednesday 1-30-2013

Easy day!

WOD – 100 burpee box jump pullups (for time)

Perform a burpee. At the top of the burpee jump onto a box or stack of plates. From the box or plates perform a jumping pullup. Step down and repeat the process until you have completed 100 reptitions.

SWOD – Weighted box squats 4 x 8

With one foot on each box set at 20 or 24″ and a weight/dip/pullup belt around your waist, perform 8 reps of an air squat hands out in front. Attach however much weight you can to the dip belt.

Congrats to Sean for a successful operation. As if there was a doubt with the multiple prayers and Sean being as tough as he is. Not to mention he looks like Socrates. Has to be some benefit there. Quick recovery. will miss you tonight at the box.