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MONDAY, NOVEMBER 24, 2014

Workout of the Day: Thursday 4-4-2013

Warm up before class: 800m Run, mobility

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Group Warm Up: Instructors choice 8:00

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Open WOD 13.5: AMRAP 4:00:

  • 15 Thrusters (100/65)
  • 15 CTB Pull Ups (Chest to bar)

Note:  If you complete 90 in 4:00 then your AMRAP changes to an 8:00 AMRAP of the same rep scheme.

Scaling: If you are not in the open competition then this is your WOD! We just did thrusters and pull ups so here is an alternative.

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Regular WOD: 10 rounds for time: (Max 25:00)

  • 8 Push Ups
  • 9 Squats
  •  10 Sit Ups
  • 11 Lunges
  • Rest 30 sec.

Scaling: A: 5 rounds, B: 8 Rounds, C: 10 rounds


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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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