W.O.D. 11-03-2014

Warm Up: 3 minute jump rope, 2 minute flutter kicks
Strength and Skill: Deadlifts 1-1-1-1-1
WOD
6 minute AMRAP
800m run
Kb swings
(complete as many reps as possible in the remaining time)
6 minute AMRAP
200 m Farmer’s carry
Push ups
(complete as many reps as possible in the remaining time)
Cool Down: stretch

W.O.D. 10-30-2014

Announcement: Halloween schedule

5pm and 6pm are canceled.

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Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups
Strength and Skill: front Squat 3-3-3-3
WOD
200 m run
10 burpees
200 m run
8 burpees
200 m run
6 burpees
200 m run
4 burpees
200 m run
2 burpees
Cool Down: stretch