Tuesday July 8, 2014


Last Saturday's fun!!


Arm/Leg Swings
1:00 in the bottom of a squat (soft back)
500m Row
25 Ab-mat Sit-ups
25 KB Swings (light weight)

MOD
Row 500m (record your time)
If you are going for the board then you must set the rower to “single distance” (500m) so you can capture your time to 1/100th second.

WOD
Conditioning
[100 minus your age] reps for time of:
 DU‘s
 KB Swings 53/35#
 Ab-mat Sit-ups
 Wall Balls 20/14#
The amount of reps you do equals 100 minus your age. If you're 20 - you'll do 80 reps of each exercise. If you're 50, then you only have to do 50 reps!

Rx+ = 70/44# and Thrusters 95/63# instead of WB

This can be a short WOD for some of you, so plan on staying around for the PWOD

PWOD
Row 5 sets of 300m with 1:00 rest
OR
2k Row

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