Reminder: Please show up to class at least 10 minutes early and sign a waiver if it is your first time.
WOD
In Teams of 2, Complete the Following For Time:
- Run x 400m
- Jump Rope Double Under x 200
- Run x 400m
- Abmat Sit-up x 100
- Run x 400m
- Weighted Lunge (50/30) x 100
- Run x 400m
Notes: Both teammates complete the running portions together – otherwise only one person working at a time. Use a sandbag or another implement for the weighted lunge, and scale as needed. Use an abmat for the sit-ups if necessary.
*Level 1 subs:
- Substitute Jump Rope Single Under (2x reps) for Double Unders
- Scale Running Portions to 200m if necessary or use rower
- Scale Weighted Lunges to Bodyweight Lunges
Announcements
- Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event)
22:25 with Elisabeth (row, su’s, 34#sb)
24:45 with Michelle (Robinson); Row
Did your wife come to try us out?? Yay!
She’s been before. But today we did it at 0500 at Gold’s.
Oh and, the rowers sucked!!
are you avoiding me?!
Again – 0600!
not trying to, it just happens that way.
19:21 (solo w/ row and only 50 lunges)
Walden Garage Gym
Press 5-3-1 up to 165
Front Skwats up to 265
Then 20 at BW of 165
5 RFT
10 strict chin ups
20 push ups
5:10
20:40 (solo)
Karl & Justin
17:04 rx’d
21:25 with Goki (run,su,23#sb)
Felt strong doing this WOD. Thanks to C’ville Burn?
Matt & Cliff
18:00 (single-unders w/ intermittent double-unders, 53# sandbag)
19:13
SU’s
Anchored sit-ups
52# sb
Nice work team pecs!