WOD 020409 Wednesday

"Annie"

50-40-30-20-10 of

Double Unders

Sit Ups

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300 Day Burpee Challenge: Do 96 Burpees

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"Optional WOD 020409" - Do at your own risk and becareful.
Do 5 rounds for time of:
5 knee box jumps @ 24" box (a)
10 alternate forward lunges + single arm press (eg. right leg forward, left arm press) @ 20kg (b)
4 half tgu, two hands anyhow, half tgu @ 20kg (twoHA @ 16kg - bottom) (c)

youtube references & explanation
- knee jumps: http://www.youtube.com/watch?v=fNZuNlymjck
(a) do a knee jump into a low squat and jump on to the box and finish with a full extension
- alternate forward lunges: http://www.youtube.com/watch?v=NuU9xfmyF3I
(b) do L then R = 2 reps. Eg. Right leg forward, left hand press the weight up. weight is racked on both hands
- tgu: http://www.youtube.com/watch?v=RqyIuFIdgRk
- twoHA: http://www.youtube.com/watch?v=XWKH8pyuz1o
(c) getup with the weight on one arm then do a two hands anyhow then get down = 1 rep.