Thursday August 14, 2014
Happy Birthday Crystal!!!
Well everyone make sure you give her a hard time and ask lots of questions on how to do the movements and pretty much just be a pain in her side. Just Kidding... that's my job.
500m Row Sprint for time (do whenever 1 is available)
Overhead Squats 3-3-3
recovery: TC core exercise
5e Alt. Pistols
Walking Lunge Lap w/ Sandbag (zercher)
10 Toes to Bar
5 rounds for time (20' CAP)
note: every incomplete rep in the 20' CAP adds a second onto your WOD time final score
~ at end of 20' CAP everyone begins a max time plank hold
Posted on Wed, August 13, 2014