WOD 8/11/14

WOD 8/11/14

 

*Don't forget to CHECK IN


1. Squat
5×7 Front Squats, across – stay on track we will be retesting your 1RM short
ly (from Coach Burgeron)


2. “Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

_______________________________________________________________________________

Cardio Club (Recommended every day)

Level I - 6 Rounds (1500m)

Level II - 10 Rounds (2500m)

Level III - 20 Rounds (5000m)

For Time:

250m Row

1 min Rest

*Write "CO" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

1 min of Sit Ups

1 min of Plank (every second = 1 point)

1 min of Knees to Elbows

1 min of L-Sit (every second = 1 point)

1 min of Mountain Climbers (let's jump both feet in to chest instead of one at a time)

Rest 1 Min

Repeat for 3 rounds total

*Note total points

*Write "CO" next to your name on the board if you completed this for the day