Workout of the Day: Monday 2-20-2012

WOD 1: AMRAP 10:00

  • Front Squats (no racks, 95/65)

Scaling groups: A: 45/25 B: 65/45 C: 95/65 E: 135/95 Bejan: 185/135


WOD 2: 1 round for time: (split up anyway, max = 15:00)

  • 3:00 of “L” Sit on rings (6″ off the floor)
  • 3:00 of handstand holds
  • 100 Lunges
  • 200 Double Unders (4:1 singles)

Scaling: Scale the “L” sits by moving the rings up until you can hold about 10-15 seconds. Boxes are another way to scale the L sit. Sun out the handstand holds with “downward dog” position for people that can’t get upside down against a wall.


$$: Run 800m or Row 1000m


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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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