Thursday, August 11, 2016

We are so sad to see Ron and Momi’s daughter Quinn go (center in black T-shirt) — can you tell, based on our faces (Pam didn’t get the sad face memo)? Have a great time during your freshman year in college; we are stoked to hear how your soccer season goes!

081116 WOD

A. Run 800 meters or row 1K, then together:

Two rounds:

1:00 front plank

0:45 L plank

0:45 R plank

0:30 Hollow hold / rock

1:00 rest

C. Three rounds for max reps:

1:00 row for calories

1:00 Russian kettlebell swings (75/53)

1:00 Rebounding ball slams (30/20) (use mat under ball)

1:00 Abmat sit-ups

1:00 wall balls (20/14) to 10/9′ target

1:00 rest

>> On-Ramp

Modifications will be posted on the whiteboard