December 4, 2013

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CrossFit
WOD: “Chippy the Elf”
50 Double Unders
40 Sit Ups
30 Kettlebell Swings (70/53)
20 Wall Balls (20/14)
10 Power Cleans (135/95)
Run 400m
10 Power Cleans
20 Wall Balls
30 Kettlebell Swings
40 Sit Ups
50 Double Unders

CrossFit 101
WOD: “Chippy Jr.”
40 Double Unders
30 Sit Ups
20 Jumping Lunges (each leg)
10 Dumbbell Thrusters
Run 400m
10 Dumbbell Thrusters
20 Jumping Lunges
30 Sit Ups
40 Double Unders

Competitor
WOD: Same as CrossFit, but Power Cleans (185/115)