WOD 111816

Holiday Body Weight Challenge Day 2

- Here is the challenge..

4 burpees today and continues on adding 2 every day until Jan. 5th which will be 100 burpees!!!

The point of the challenge is to keep you engaged and doing something physical no matter where you travel or what you do.

Here’s the kicker?.. if you miss a day, you must make up the day you missed and that days, so it will behoove you to not fall behind. When you start getting further into the challenge you don’t have to do all your burpees at once, you can spread them throughout the day.

What is a Burpee? What is a 100 burpee challenge? We love to hate these little demons of endurance. How do we learn to appreciate them? By doing more of them! We are going into the winter season, slowly but surely and what a good way to pass the time indoors while staying conditioned …

We are doing a contest for you as well. Take a funny picture or make a video of you doing Burpees in a cool place.

Post it to our Facebook event here! then tag CrossFit Hard's page by doing @crossfithard.

At the end of the challenge we will do something special for the best picture or video.

Stay engaged. Have fun. Do some burpees, and don’t let your fitness fall behind this holiday season!

What do you think would be the hardest thing to give up?

Warm-Up 6

Dynamic Warmup (coach's choice)

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3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 10 reps
100 Meter Run

Rest 2 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 2 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 10 reps
Burpees x 10 reps

Cash Out

4 Burpess

Then:

5 Sets not for time of:
20 V-ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold (Superman)

Out of Town WOD

4 Burpees then

5 Rounds:
21 Burpees
400m Run

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