Friday, July 25, 2014

Reminder! Today's 4:30 and 5:30 p.m. WOD's are on Bay Street. The WOD is pushing (or riding) a hospital bed down Bay Street for time. The PWOD is at Q's on the Bay and will be an AMRAP of wings and beer. Or in my case wings and Smirnoff Ice.


Arm/Leg Swings
250m Run
2 x 10 of:
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges


WOD
Conditioning
400m Run then:
5 RFT
10 T2B’s
20 Lunges 10/10
10 HR Push-ups
Then 400m Run
Rx+ = GHD’s, 45/25# OH Lunge, HSPU’s

Extra Work
Work on Pistols, Rope Climbs, Handstands

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