Workout of the Day: Friday 3-16-2012

WOD 1: 2010 Sectional WOD 1: 5 rounds:

  • 7 Thursters (135/95)
  • 1 Rope Climb

Scaling Options: A: 45/25 B: 95/65 C: Rx

Notes: Subs for rope climbs are a 20 sec. hold, climb from your back on the ground or 5 pull ups + 5 TTB.

WOD 2: Deadlift 10 sets of 5 reps (record total weight)

$$: 30 Handstand Push Ups


Sectional Athlete Optional WOD 1: 2010 Sectional WOD 1: 5 rounds:

  • 7 Thursters (135/95)
  • 1 Rope Climb

Sectional Athlete Optional WOD 2: AMRAP 10:00

  • 10 GHD Sit Ups
  • 50 Double Unders
  • 10 Ring Rows

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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