Monday, February 18, 2013

Monday - President's Day WOD





After such a great weekend, we are excited to get back to training and getting ready for what is next.

Strength:
5-5-5 Front Squats

Endurance:
400 meter run for time:

WOD:
12 min AMRAP
3 Knees to Elbows
6 Single arm Russian KB swings 50/35
9 Hollow Rocks

OT:
400 M run, trying to get a similar time to the original run
there is a burpee penalty for this
1-5 seconds slower - 3 burpees
6-10 seconds slower - 6 burpees
11-15 seconds slower 9 burpees
and so on....

No comments: