August 13th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1: Metcon (Time)
For time W/a partner

800m run w/plate 45/25 (only one plate) m/f teams carry 35lb
200 ground to oh w/plate 45/25
200 russian twists w/plate
200 oh walking lunges w/plate
200 side to side push ups over plate
800m run w/plate

**m/f teams use 45/25 for work portion
***every 3 mins of work after the run you will get a 1 min rest until you complete all of the work or time expires

40 min time cap
F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap; rest 1 min every 3 mins

Choose another F3 athlete for your partner and alternate as needed

Run 400-800m w/plate; choose weight
20-50 walking lunges;advanced use 45/25 for oh walking lunges
20-50 burpees
20-50 ring rows; int/adv do pull ups
20-50 cal ski
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 6:00am



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM