Wednesday - 10NOV2010

*100 Day BURPEE challenge*
-it goes like this, day one do one burpee, day two do two burpees, day three do three burpees and so on until you reach day 100.
-You can do your burpees unbroken or broken as long as you complete the number of burpees for that day. (ex. day 100, 10 sets of 10 throughout the day)
-If the WOD calls for burpees, those completed count towards that days amount. If the WOD makes you do more than that days amount congrats, if it calls for less, complete the remaining. (ex. day 13-WOD has you complete 20 burpees, you're a rockstar. day 21-WOD has you complete 20 burpees, you've got one more to do)
-You can "buy in" (ex. "hey cool, burpee challenge" on day 4. You must complete days 1,2, 3 and 4 so you're ready to go on day 5)
-You can do your burpees anywhere, in fact we encourage you to take pictures of you burpee-ing in extreme locations and tag KeKoa on facebook.

so lets DO WORK people
*day 2: burpee challenge*
Rx
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
women - 1 pood KB/ 20 wall balls

scaling options
ADVANCED
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups ( beginner or assisted okay)
women - 1 pood KB/ 20 wall balls

INTERMEDIATE
Three rounds for time of:
20 Kettlebell swings, 15-20 pound
15 Wall ball shots, 8-12 pound ball
10 Pull-ups (beginner or assisted)