Tuesday, 8 JANUARY 2013
Announcements - We will meet in the '62 room...drink water!!
Equipment required - Medicine ball per person of appropriate weight and a towel.
Warm-up and instruction - we will split the group in half - Adam will take half on a gym loop and Matt will demo wall ball shots and then give everyone a chance to practice, then switch groups.
WOD - we will start at 0550.
21-15-9 reps of:
Wall ball shots (20/14 lbs.)
Weighted sit-ups (20/14 lbs.)
Run 2 x gym loops (approx. 800 meters)
NOTE: You will do 21 x wall ball shots (WBS), 21 x weighted sit-ups, and then run 2 gym loops. When you return, you then do 15 x WBS, 15 x sit-ups, and then run 2 gym loops. Finish off with 9, 9, and 2 gym loops.
Post time to comments.
Subscribe to:
Post Comments (Atom)
8 comments:
13:55 as rx'd.
It was great to another big group this morning!! Best of luck to everyone on Day 1, Lesson 1!
14:02 as rx'd.
Great WOD, and a great crowd!
Aloha,
Great group this morning. I hope you can all keep it up.
As Rx'd: 13:39
14:42 rx'd.
that one sucked
As Rx'd: 13:43
15:06
13:06ish as rx'd (14 lb ball)
Great way to start off day 1!
15:07 as RX'd
Post a Comment