Saturday, Dec. 14, 2013

Coach Josh caught this shot of Friday’s 8 a.m. class sprinting at the 100-meter start

121413 WOD

A. Warmup

B. Stretch

C. “Running Cindy”

AMRAP in 20:00

Three rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Then 400-meter run (after three rounds of Cindy are completed)

Score is rounds and reps.

>> On-Ramp

AMRAP in 10:00

Three rounds of

5 ring rows

10 push ups

15 air squats

Then 200-meter run (after three rounds are completed)

Score is rounds and reps.