Starting this week, we are adding an 11am class M-F.
Three rounds, individually timed:
500 meter row
400 meter run
100 double unders
Rest as needed between efforts.
Substitute for double unders is mountain climbers.
Skill work: GHD Sit Ups
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50' Sandbag lunges with ~50lbs
Burpees
21-18-15-12-9-6-3
9:46
Rest 5 min then:
Rock Push Press Ladder off the floor(1min)
11+8
***dont drop on the dome when overhead and dont hit the beak on the way down***
enjoy the video demo.
i will be back in the gym on monday and i cant wait. i will be crushed after 9 days of eating vacation (nothing that bad) and noly getting in 2 workouts.
Row 500
Run 400
100 Double Unders
4:38, 4:42, 4:46
Oly lifting seminar with Danny Camargo @ Affliction. About 3 hours of Snatch progressions and 2.5 hours of clean and jerk progressions.
Utterly exhausted.
WOD
6:12, 6:28, 6:00
6:55/7:59/7:30
Subbed Mountain Climbers for DU's last round.
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