Monday 14/12/09
WOD 1
"The Long Christine"
5 Rounds
500 mtr Row
12 BW/50% of your 1RM Deadlift
21 Box Jumps 20"
Make a note of your time for 3 Rounds and at completion of the 5th
Scale box height up or down as required
Sub box steps for box jumps
WOD 2
DU's/Skips x 3 - 50 - 40 - 30 - 20 - 10
Bench Sit ups -- 50 - 40 - 30 - 20 - 10
Box Steps 20" - 50 - 40 - 30 - 20 - 10
Push ups ------ 25 - 20 - 15 - 10 - 05
Pull ups ------- 25 - 20 - 15 - 10 - 05
Scale Bench/Box height as required
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