N Coy/Officer Trg Program – 11 Mar 11

Friday Chipper WOD

14 Knees to Elbows

Zengel Lap with a jerry can

21 Situps

21 Push Press

28 Kettle Bell Swings

2 Gym Width Lunges

28 Pushups

Zengel Lap w/ Jerry Can

28 Double Unders (100 single skips)

21 Burpies

21 Wall Balls

Zengel Lap with Jerry Can

14 Pullups

This WOD will also cover off Day 10 and 11 of the 100 day burpie challenge.

My suggested post WOD rest phase….