Announcement: The On-Ramp class will meet in the 3rd floor weight room at 0530. The regular class will meet in the CARDIO side of the 62 Room next to the Rowers.
Recommended Warm-Up: Warm-Up by reviewing proper form/technique on the Rower, as well as the other exercises that will be used in the WOD. Since the WOD will be run in heats, each person should conduct their own mobility exercises and dynamic stretching to ensure they are properly warmed up by the time they start the WOD.
WOD: For time:
- Row 1K (if all 5 Rowers are available, 5 people should go at a time with everyone in a certain heat starting at the same time)
- 50 Wall Balls
- 40 Sit-Ups
- 30 Box Jumps
- 20 Knees to Elbows
- 10 Renegade Rows (1 Rep = Push-Up, DB Row Left, DB Row Right)
***http://www.youtube.com/watch?v=tL4Ygzz20gk
2 comments:
That was a lot of fun this morning, had three heats of cadets and things flowed smoothly. 13 minutes, as Rx'd.
First WOD with CF B&G. 13:05 as Rx
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