Thursday, April 23, 2015

If you are doing "team" training this Saturday, we'll be opening the box at 8:30 a.m. so you can finish around 10:00 a.m. Afterwards we'll be heading to Columbia to cheer on Korey in his "grid" match. You're welcome to attend with us!!!!! The regular WOD will still be kicking off at 9:00 a.m.

Fire day at BA's Fun Functional Fitness. Special thanks to Coach Jennifer!!!
Arm/Leg Swings
250m Run
2 x 10 of::
Shoulder Dislocates
OHS
Kipping Glides

MOD
Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.  Record meters for each interval.  Competitors  Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

WOD
Conditioning
10:00 AMRAP
3 Thrusters 95/63#
3 Pull ups
6 and 6
9 and 9
12 12 etc as far as possible
Rx+ = 115/78#

PMOD
100, 200 or 300 Ab-mat Sit-ups
or
100, 75 or 50 T2B’s
or
75, 50 or 25 GHD Sit-ups





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