NEW YEARS EVE 2014 !
Warm Up: – AMRAC 8
6 pullups
6 pushups
6 burpees
6 goblet squats @ “medium”
6 kb swings @ “medium”
6 ring rows
1 rope climb ( 2 floor pulls)
Team WOD: – In teams of 4, complete for time:
2014
Complete 2014 reps between situps/rope rotations.
1 person works on situps ( minimum 100 each)
1 person works on SU/DU
1 person works on the 2015 chipper (below)
1 person RESTS
2015
4x400m relay
12 rope climbs
31 kb swings @ 70/44
12 bar muscle ups
31 burpees
12 man-makers @ 40/25
31 wall balls @ 20/14
12 sled pulls (25ft) @ 135
31 ring dips
12 bumper stack push (25ft) @
31 goblet squats @ 70/44
200m kb farmers carry @ 53 per hand
