Friday 10.31.14

Warm Up:

1 set of 47 Air Squats (AfterBirth WarmUp)
Then:
        3 Rounds of:

        30sec Box Step Ups

        8 T-Push Ups

Then:
1 set of 47 Air Squats (AfterBirth WarmUp)

Work:

SODO CrossFit Zombie Row Workout

This is not a free-for-all everyone go at the same time.  This workout is meant to be together as a group.  There may not be enough KBells for everyone to go at the same time.  SO… be a good workout partner and take turns going through this one after the other!

Kettlebell Front Rack Walk 100m ( 2 X 35/50)

40 Lawnmower Rows (R) DumbBell***

40 Lawnmower Rows (L) DumbBell***

20 Strict Push Ups

Kettlebell Front Rack Walk 100m ( 2 X 35/50)

20 Strict Push Ups

40 Lawnmower Rows (L) DumbBell

40 Lawnmower Rows (R) DumbBell

Kettlebell Front Rack Walk 100m ( 2 X 35/50)

*** On first set of Rows, if you get all 40 reps “unbroken” then you increase the weight by 5 lbs for the second set.  If not, then keep the weight at the same weight.

If you get all 40 reps of second set of Rows “unbroken” then you increase the weight on the first set by 5 lbs the next time you do this workout.  If not, then keep the weight the same.

Sprint:

SODO CrossFit GI Jane

11 min AMRAP

            Burpee Pull Ups