Workout of the Day: Friday 8-24-2012

trength WOD: 3 rounds for weight (Max 15:00)

  • 5 Press
  • 5 Push Press
  • 5 Push or Split Jerk

Notes: record weights


METCON: Complete for time: (25:00 Max)

A B C (Rx) Elite
Burpees 10 15 20 20
Bear Crawl D&B 2 3 5 5
Burpees 10 15 20 20
Run Backwards 200 400 400 400
Burpees 10 15 20 20
Sit Ups 30 40 40 30 GHD
Burpees 10 15 20 20
Row 300 500 500 500

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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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