8-9-2012
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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