C.F.F"CHIPPER" - W.O.D - 13/09/08

BALLISTIC WARMUP

THEN BLAST THROUGH FOR TIME

400M RUN WITH PUNCH BAG SHOULDERED
400M RUN
16KG K.B SWING, CURL PRESS X 50
WALKING LUNGES X 50
SLEDGE HAMMER SWINGS X 100
BENCH PRESS 95LB X 50
BEER KEG RUNS X 10 WITH CLEAN AND PRESS AFTER EACH RUN
PUSH PRESS 95LB X 50
BURPEE/PULL UP GI JANE X 25
BARBELL TWISTS(OLY BAR ANCHORED IN GROUND TWIST LEFT THEN RIGHT) X 30
PUNCH WITH OLY BAR 15 EACH ARM
400M ROW
4 BURPESS(TO MAKE UP 29 ON DAY 29 OF BURPEE CHALLENGE)

AND RESTTTT...