7/11/13 WOD

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CONDITIONING

3 rounds of:

“Baseline”

Row 500m

40 Squats

30 Sit-ups

20 Push-ups

10 Burpees

*Rest 1:1

– count a penalty for each second you are off from your fastest time. One lap (155m) for each penalty. Pay your penalty after you have completed all 3 rounds.

Or

MAKE-UP DAY

OLYMPIC LIFTING- at 6:15pm

CF Gymnastics- will be cancelled tonight back to regular schedule next week.

CF YOGA- at 7:30pm.

– if this is your rest day be sure to get some kind of mobility work done.

Posted on: July 10, 2013admin

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