***In Case You Missed The Announcement Wednesday & Thursday… NO 10AM Class Today!!!***
“Earn The Run…”
Nothing Heavy…
All BodyWeight…
Just You… A Rope… A Box… An AbMat… A Pull Up Bar… A Rower…
And Hopefully The Open Road…
Today… You Have To Earn The Run…
For Today’s WOD… You Need To Be Done With The 10 Cal Row Before The 25 Min Mark In Order To Start The Run…
You’ll Either Have 2 Scores… You’re Time After The Row & Total Time After The Run…
Or…
How Far You Got Through The Movements Inside The Station…
Good Luck…
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
For Time:
100 Double Unders (Singles With A 2 Step Up Penalty…)
50 Box Jumps (M-24″/F-20″…)
80 Air Squats
40 Walking Lunges
60 Strict AbMat Sit Ups
30 Toes To Bar (Hanging Knee Raises Or Toes To Beam…)
40 Push Ups
20 Burpees
20 Pull Ups (MOD: C.C.)
10 Cal Row…
.5 Mile Run (800 Meter To Planada Ct.)…TIME!!!
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3…2…1…GO!!!
8.16.2018 WOD & Scores…
RainCrossStrengthandConditioning 