Saturday, Jan. 21, 2017

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.” — Hellen Keller

012117 WOD

A. Group warmup

B. Movement prep

C1. Complete as many rounds and reps as possible in 6 minutes of:

10 box jumps (24/20)

15 push presses (115/75)

20 Russian kettlebell swings (53/35)

Rest 4:00, and when the clock reaches 10:00 complete the following . . .

C2. Complete as many reps as possible in 6 minutes of:

Row 1,000 meters

Max reps burpees over the erg

Rest 4:00, and when the clock reaches 20:00, complete the following . . .

C3. Complete as many reps as possible in 6 minutes of:

Run 800 meters

20 toes-to-bar

Max reps x push-ups

+ On-Ramp

Modifications will be offered at the gym

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COMP CLASS WITH CAMPOS

Come check out competition class from 8 to 10 a.m. Saturday, which will be led by Victoria Campos, two-time Pacific regional competitor and former China affiliate head coach, who is originally from Brazil. All levels welcomed, but be prepared for high volume! See you there.