August 8, 2012


Warm Up: MSCFWU 

 Strength: If you miss any of the previous days, please take this opportunity to establish any of the 1 rep maxes that you missed. If you have competed all of them, take this time to work on technique or any skills that you would like. 
 WOD: 2 Rounds (for rounds) 

 -3 Minute AMRAP- 100 Meter row (100 m = 1 round) 

 Rest 1 minute 

 -3 Minute AMRAP- 5 Wall Balls (20/14) 10 Box Jumps (24/20) 
Rest 1 minute 

 -3 Minute AMRAP- Shuttle Run (Down and back =1) 

 Rest 2 minutes then repeat 
 (18 minutes of work 6 minutes of rest) 

 Group Times: 6,7,8,9AM, Noon, 4,5,6PM

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